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-
Friday 9/11/12 Workout
On rings:
Skin the cat
Levers
15 minutesMetcon:
Cindy
- 5 Pull-ups
- 10 Press-ups
- 15 Air squats
20 minutes
Completed 15 rounds -
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“The 12 Days of Outlaw” Workout
“The 12 Days of Outlaw”
1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Snatch (full) 115/75#
5 Bar Facing Burpees
6 Push Press 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats 225/150# (no racks)For time.
*Note: After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.
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09.27.2011 WOD Workout
3 Shoulder Press on the minute for 9 minutes at 60% of your 1RM
5 minutes Rest:
15 minute AMRAP
5 HSPU
10 HPC 135/95
Shuttle Run 5,10,15m
I did 95 on shoulder press and 7 1/3 rounds on the WOD.
I did 10 push-ups instead of 5 HSPU to give my shoulder a break
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"Lynne" Workout
Five rounds for max reps of:
Body weight bench press --- scaled down to 45 lbs (=1/3 body weight, sad!)
Pull-ups --- scaled down to assisted pull-ups with the green beltTotal rep: 59 bench press and 46 pull-ups
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09.28.11 WOD Workout
Max Effort Squat Clean, 45# (technique is improving)
5 min Rest then:
5 Rounds
10 Reverse Wallball 20/14lb 10ft
20 MBC 20/14lb, 10 reps
10 Slamball 20lb
20 Double Unders, singles
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