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

Sunday Funday Workout

Warm Up:
All Skate

Mobility:
Work a Weakness

MetCon:
Annie Are You Okay (sort of)*

Team of 4
4x
6 Chest to Bar
8 Seated Box Jumps
10 Kettle Bell Thrusters 1.5 pood/1 pood
12 Push Ups

*Done with 20 lb. Vest
1000 m row / tabata Workout

1000 meter Row
Rest 4 minutes
Dumbbell "Tabata" Thrusters <- subbed push-ups

added Tabata double-unders

my back is still hurting,

row - 3:27
push-ups - 56
double-under - 96 <- sucked at these after push-ups
Fran Workout

“Fran”

21-15-9

Thrusters 95/65

Pull ups

Rest 5 minutes, then,

100 burpees

Killed my previous PR, was 8:38 and finished this time at 5:49. After pouring all my energy into Fran i went very slow at the 100 burpees. Finished my total time at 27:48 i think. Pretty much the burpees sucked.
PP, Shuttle & Snatch Workout

Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps

95#
Power snatch
Elizabeth Workout

21-15-9
Clean 62,5
Ring Dips
Monday 10/22/12 Workout

Strength: OH squats 5 x 5 (22, 33, 33, 43, 53, 58lbs...one extra)

WOD: 10,9,8,7,6......1
Front Squats @ 53lbs
Push Ups (skinny bands)

Time = 8:58
Tabata Thrust & Pull Workout

4 X 8 Front Squat (65,75,85,85#)

8 Rounds of Tabata each: alternating
-Dumbbell Thruster (45/25 - did #15): (Low Round-7reps)
-Pull Up: (Low Round- 5 reps)

Post: L-Sit Practice
Snatch Workout

Snatch
60x2=

65x2=

70x2=

70x2=

70x2=
SQ 1 Workout

Snatch
3x 2x 70
Clean & Jerk
3x 3x 85
Clean pulls
3x 2x 115
Front Squat
3x 3x 97,5
SQ 2 Workout

Power/Hang Snatch
3x 3x 55

Power Jerk
3x 3x 70

Back Squat
3x 4x 110

Power Clean
3x 3x 70

Snatch Pulls
3x 3x 80