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-
Tuesday is shoulders and abs... Workout
3 rounds for time:
20 Push Press (115/65)
40 KB Swings (53/35)
60 situps
Forgot to check my time, but I think it was around 20:30. I did 105 for the push press, though I wish I had tried it as prescribed.
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3-19-12 Wendler & Metcon (T2B, Ring Dips) Workout
Wendler:
Back Squat: 5x250lbs, 5x270lbs, 5x300lbs
Front Squat: 5x185, 5x195, 5x215
Thrusters: 5x155, 5x155, 5x1655 Rounds for time: 15 T2B & 15 Ring Dips
Time: 14:55
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Hang Loose Workout
Pre-Wod
1RM Deadlift
5x 75% (195)
3x 85% (225)
1+ 95% (245)
2 box jumps between setsWOD for time:
10 power cleans (185/115#) - 135
400 m run
20 HSPU
400 m run
10 power cleans -
Oly Cycle - Snatch Week 1 Workout
Trying something new...
Using wendler 5/3/1 weight %s (with true max not 90%)
2 reps EMOM for 5 minutes @ 120
Rest 5 min
1 rep EMOM for 5 minutes @ 140
Rest 5
1 rep EVERY TWO minutes for a total of 10 minutes @ 155
Continue 1 rep EMOM for 5 minutes (made all 5)
Then 1 rep every 0:45 till failure (only made one) -
Snatch Combo Strength
Every 2 minutes, for 12 minutes (6 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Build over the course of the six sets. Try to exceed last week’s loads. -
Clean + Front Squat + Jerk Strength
Every 2 minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk @ 80-85% of your 1-RM C&J -
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400m run, 50 air squats, 50 box jumps Workout
4 rounds
400m run
50 air squats
then...
*clock stops after 50 box jumps