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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deadlift - 15 mi amrap Workout
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Jennies AMRAP Workout
AMRAP 10 min
50 Airsquats
30 Push-ups
15 Deadlift 80/60
vila 3 min
AMRAP 10 min
50 Sit-ups
30 RKB 24/16
15 Power clean 50/30
vila 3 min
AMRAP 10 min
50 DU
30 Box jumps 60/45
15 Wall balls 9/6 -
CF Santa Clara Workout
6 KB Russian Swings each arm
6 KB Snatch each arm
6 KB Push Press each armAMRAP 3min
Rest 1min
5 Rounds -
Tuesday workout Workout
5 x 5 back squat
2 minutes of each
40 cals or more on airdyne
30 or more burpees
60 or more air squats
60 or more swings
50 or more sit ups -
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1 clean + 3 front squats + 1 jerk Strength
Clean + front squat + jerk – build to a heavy set of 1 clean + 3 front squats + 1 jerk for the day, aim for 4 to 6 sets @ 75-87.5%1RM range
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Jacked gymnastics + skills Workout
120 min
1.Own skill
A. HSW practice for 15 min
B. BMU practice for 20 min
- BMU 1 1 2 2 2 2 2 3 2 = 17 reps2.JG personalized programming
A. Warmup
2 rounds:
- 10 scap pull-ups
- 30s bent arm shoulder extension (180)
- 10 scap push-ups
- 30s bent arm shoulder extension (neutral)
- 30s banded lat stretch on each sideB. Bent Arm Push / Pull Strength
2 rounds:
- 5 unbroken strict weighted chin-ups - 15 15 kg
- 5 unbroken strict weighted ring dips - 10 10 kg
- 10 l-sit press to shoulder stand > 3 x 8 headstand compressions tuck, straddle & pike
- 10 chest to ring pull-ups (explosive pull, 2s negative and 2s pause in dead hang)
- 10 wall facing strict handstand push-ups with a 3s negative >
First round: abmat + 15 kg plate under it x 5 reps + 5 box assisted HSPU
Second round: abmat + 15 kg plate under it x 7 reps + 3 box assisted HSPU
- 10 single arm ring rows each each (2s pull, 2s negative)
- 5 x (unbroken 3 bottom of dip swings + 1 swinging dip)Unless, it says unbroken you can break up sets into something more manageable if needed but try not to take longer than 30s between sets if you can. Try to keep moving.
3.Skill
A. Double under practice: Tabata DU
Reps: 30, 30, 30, 30, 30, 31, 31, 25 -