Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
3X3 Jerk Workout
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40 day program - day 2 Workout
2x5 of:
A1. Front Squat: 135,145#
A2. rock
B1. Press: 115#
B2. cross-crawl
C1. deadlift: 225, 225 - use 225#
C2. roll
D.
5 strict pull-up
waiters R carry down and back 55#
5 strict
waiters L
5 strict
waiters R
5 strict
waiters L
5 strict -
40 day program - day 3 Workout
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Row-situps-hip extension Workout
Hard one to do at globo gym, back ext machine was all the way across the room, subbed good mornings with 25lb plate and decline situps.
5 rounds for time of:
row 1000 meters
30 situps
30 hip extensions -
Squat & Row/HPC/Box Jump Workout
Back Squat
3-3-3
Went light b/c of Open, did slow and low 225# for all three sets.1km row
30 Hang Power Cleans 135#
30 Box Jumps 30'
9:10 -
3-4-14 Wendler (BP, HC, DL) & DUBs Workout
Wendler:
Bench Press - 3x230, 3x240, 3x250
Hang Cleans - 3x195, 3x 210, 2x220 (missed the third)
Deadlift - 3x395, 3x420, 3x440Double Unders between sets - 30x9 = 270 reps
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Talk Dirty to Me Workout
Warm: 8 min jingle jangle (30/30) - 4 meters. Most =15, lowest = 12
Strength: deadlifts - 5x5 touch & go (got to 165#; could do more but form crappy & back super tired from day before). Can take lots of breaks
WOD: 6x250m row, as fast as possible (30+ sec breaks b/w). Score = slowest round (1st : ~58; next slowest: ~52)
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3-4-14 Workout
WOD:
3Min AMRAP
- 20 Bar Facing Burpees
- Clean and Jerk (155#,105#) 95#
3Min Rest
3Min AMRAP
- 20 Bar Facing Burpees
- T2B
3Min Rest
3Min AMRAP
- 20 Bar Facing Burpees
- OHS (155#,105#) 75#
3Min Rest
3Min AMRAP
- 20 Bar Facing Burpees
- MU / C2B
Note: Complete 20 Bar Facing Burpees as quickly as possible and complete as many reps of the 2nd movement in the time remaining.