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-
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Austin Bonanza Workout
21-18-15-12
Single arm dumbbell snatch
Situps
Dumbbell Overhead Squat
Inverted Pushups -
Push ups, Sit ups, Squats Workout
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May 31, 2011 Workout
At the firehouse today, it was a pretty busy day so it took everything I had to get through both workouts
10 min - HSPU
5 min - Air Squats
3 min - Push-Ups
2 min - Sit-ups4 x Keiser Sled/100ft Dummy Drag (Didn't keep track of time)
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June 2, 2011 Workout
150 KB Swings (53#)
150 Wall Ball ShotsSplit this up into 15 rounds of 10 reps each. After round 5 my lower back was starting to kill me.
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June 3, 2011 Workout
Shoulder Press: 5 x 3
Last set was at 155#Tabata:
Deadlifts (315#)
Box Jumps (24in)Lowest reps were 3/14 (DL/Box Jumps)
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Tabata Deadjump Workout