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-
Dead Lift Workout
Tuesday
Focus: Warm Up to 80% 1RM Dead Lift (10-15 Minutes)
Focus #2: 18 Minute E2MOM of:
1 Deadlift @ 80% (Keep wgt same)
3 Wgt Dead Hang Chin Ups (Increase wgt as able ea round)
Metcon: 8 Minute AMRAP
- 200M Run
- 15 Russian KBS (L3 70/55, L2 55/35, L3 Scale as needed)
- Bear Crawl from bay door to curb and back
(In final round ea 50m of run will count as 1 rep)
Score = Heaviest 3 reps of DH Chin Ups/ Rounds + Reps
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NSCF 2016-02-22 Workout
10 Burpee Pull-Overs
30 Air Squats
60sec Handstand Hold
AMRAP in 20 Minutes
We will be tackling this as a partner WOD today! -
12min amrap: stoh / mave / swingi / boksihyppy Workout
12min amrap:
- 5 shoulder to overhead (N 42,5kg / M 60kg)
- 7 maastaveto (N 42,5kg / M 60kg)
- 9 swingi (ven.)(N 24kg / M 32kg)
- 11 boksihyppy (N 50cm / M 60cm)
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3 AMRAP 3 Minute Workout
1° AMRAP 3'
5 Power Clean
5 Push Up
2° AMRAP 3'
5 Power Clean
5 Pull Up
3° AMRAP 3'
5 Power Clean
5 Burpee1' Rest beetwen WODs
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Pendlay Rows Workout
Friday, 1/29/2016
Focus: Work up to 65% of body weight; then:
10 min. EMOM of
10 Pendlay Rows @ 65%
[Focus on Form]
4 RFT:
400m Run
12 Jumping/Split Lunges
16 Russian Twists (L1- 25/10; L2- 35/15; L3- 45/25)
20 Supermans
Score: Weight / Time
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