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-
Burpee Box Jump/Ring Dip Couplet Workout
Skill
Snatch & Push Jerk
5 minutes of HS Hold & HS Walk Practice
3x10 Strict Ring Dips (60s rest)
6x60m Sprints with a 20m turnaround (3 mins rest)
All done in twelve seconds.WOD
21-15-9 reps for time of:
Burpee Box Jumps (35")
Ring Dips
Breathing was tough!Endurance
3K Recovery Run - 14:25
I knew I was going too fast but I felt so relaxed compared to last time! -
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Timed Mile/Clean Workout
Warm Up: 5:00 jump rope, foam roll low back & hamstrings, 10 barbell hang cleans
Strength: clean (squat preferred) (98)
1-1-1-1-1Met Con: run 1 mile for time
Mobility: twisted spine, couch stretch, partner calf foam roll
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PSKC Comp Class - 2.11.13 Workout
Class will be at 4:30 Monday
Barbell:
20 min to establish a max clean and jerkWOD:
For time.3 rounds:
250m row
3 Rope climbs
10 shoulder to overhead (115/85)
20 pistols (10 each leg) -
pull up/C&J Workout
Strength: shoulder press: 3x5
95,105,115WOD:
For time:
10-8-6-4-2 reps of:
strict pull-ups
clean & jerk #155 -
Jump Rope, Shoulder to Overhead, Knees to Chest Workout
Two rounds for time of:
75 Single-unders
65 pound barbell, Shoulder to overhead, 40 reps
25 Knees to Chest -
2.7.2013 - Scaled Amanda Workout
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Filthy Fifty Workout
“Filthy 50″
For time,
50 Box jumps 24/20
50 KBS 16kg
50 Walking lunges
50 K2E
50 Push press 45#
50 Back Extensions
50 Wall balls 20/14
50 Burpees
50 Double unders
Time: 41:27