Just what the doctor Rx'd Workouts
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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-
Snatch 1-1-1-1-1-1-1 Workout
Not sure if I did this right. I felt like I could have used a higher weight but the next weight up that we have is 25 lbs and that was too much
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The Don Workout
For time:
66 Deadlifts, 110 pounds (I used 115 lbs)
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood (I used a 55 lb dumbell)
66 Knees to elbows (I did these on the rings)
66 Sit-ups (I did them anchored under dumbells)
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball (I used an 18 lb ball but threw to about 10'-6")
66 Burpees
66 Double-undersFor me, the DL/ Box Jump combo was a killer. The DL was a bit taxing only due to the rep count, but the box jumps were zapping me after only about 26.
Great combo of K2E & Situps as well. Same with Thrusters & Wallball.
GREAT WOD... SUPER LONG and very mentally taxing.I was coming off a rest day and thought that I hadn't done a long super high rep WOD in a while. I warmed up for a while and was nice and sweaty before starting.
WOW... this was a KILLER WOD. SUPER draining. I actually thought about quitting before the wallballs.... then just did a lot of short sets and got it done with.
I was pleasantly surprised I was able to bang out the DUs pretty easily since I was sooo drained.
POST WOD, I stretched for a bit.
Went home, prepared dinner... than walked the dog and took the kids to play in the gym pool for about 1.5 hours.
I was SUPER tired -
"The Don" Workout
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders5 burpees in, DNF. Brutal workout
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push press/circuits Workout
All-levels WOD/Beginner WOD:
A. Push Press 2-2-2-2
B. 3 RFT: Run 400 meters, 20 pull ups (mod black band and black + blue band), 20 HSPU (mod regular push ups) -
Week 11 Day 6 Workout
AM
BBG
15 min to find 3RM Hang Snatch - should be unbroken 115lbs
5x3 max from above - 115lbs
3x5 snatch high pull from power position (hips) 135lbs
PM
Conditioning
1:00 ME Bar Muscle-ups (10)
3:00 AMRAP of:
9 Shoulder to OH 135
12 TTB1 Round plus 9 shoulder to OH
1:00 ME Bar Muscle-ups (5)
3:00 AMRAP of:
9 Shoulder to OH 135
12 TTB1 Round plus 9 shoulder to OH
*supposed to find 3RM Split Jerk in 6:00. really tired so probably was only 205
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09.17.2013 Workout
Warm-up: 3 rounds of 10 T2B, 3 wall walks, 10 lunge pass throughs
WOD
20 min AMRAP
1 Deadlift (115/75)
1 Hang clean
1 Front squat
1 S2O*Single movements. 5 burpees every time the barbell is dropped.
RX. 40 rounds. Dropped BB 9 times.
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triplet practice for technique and variety - Rope climb x 2, Ring Pushups (various styles) x 8, clean to FS x 10 Workout
I was pretty sore from the last WOD on Sunday and decided to work on technique as well as some movements I had not done in a while.
I'm really not positive how many total rounds I did, I would say 7.. something like that.
I worked on Ring Pushups in a variety of styles from straight pushups with super low depth, to lateral arm out and press up to arms out in front and press up. After a few warm up rounds I was basically doing 2 of each arm of each style per round.
For the rope climbs, I started with legless, but that was going to be too much for my arms and decided to switch back to concentrating on really pulling my legs up and then gripping with the feet. Technique really. I would do 2 in a row, without touching the ground, so at the bottom, I would stretch out and then recoil back up to start the climb again.
For FS, I would clean the weight, get set and do 10 FS. bar,75, 95, 115, 135 (3 rounds)Good stuff. I had more to give, but since the body was pretty beat down, and I might workout the next night, I decided to call it a night, stretch out well and go back home.
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Pull Push Workout
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