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-
Thrusters; TGUs; Weighted pull-ups; Toes to bar Workout
1) Thrusters (95#/65#): 10 rounds, 15s on/45s off
2) Turkish get-ups (5 each hand)
3) Weighted pull-ups (3-3-1-1-1)Post: 30 toes to bar (not for time)
1) 54 reps (45#)
2) 20#
3) Just did some body weight pull ups since I can barely do those :). Tried to do them with the least amount of kick possible.Toes to bar were broken into 3 sets of 10 reps.
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Turkish Get-Ups Workout
WOD: Turkish Get-up
5 sets of 5 reps each arm.
I used a barbell....and did 45# for one set
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2-5-2011 CFSC Saturday Team WOD Workout
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2-7-11 Monday WOD Workout
Fran
21.15.9
Thrusters 50 lbs
Pull-upRest exactly 3 min then:
30 Ground to Overhead 45 lbs -
Double Unders, HSPU, Pull Ups Workout
3 rounds for time:
20 double unders
15 Hand Stand Push ups
10 Pull upsI skipped out on the power clean because I was in a hurry and didn't get to warm up.
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2-8-11 Workout
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Leg Blaster Workout
Five Rounds of:
5 Overhead Squats (45lb)
10 Front Squats (45lb)
15 Back Squats (45lb)Take 30% of your 1RM Back Squat to find your weight for this WOD. My last 3RM was 155lb, so I went with that. I wasn't sure what to expect, but would go with 65lbs if I did this again.
BW: 129lbs
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