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-
11-9-11 Workout
WOD 1 - For time
Jump Rope (Singles) - 50x5
HRPUs - 20x5
DB Cleans and Press (50lb DBs) - 10x5Time: 17:30
WOD 2 - No time
Jump Rope (Singles) - 80x5
Hang Cleans (135lbs) - 15x1, 10x4 -
11.09.11 WOD Workout
21-18-15-12-9-6-3
KBS 1.5/1p
100m Sprint
Yellow KB-This one was longer & harder than I originally expected. Sneaky!
Props to Dawn for motivating us this a.m.! -
11-9-2011 Workout
12 Minute AMRAP
3 Ground to overhead heavy #185/165
9 HSPU
15 Dips
21 OH Luge Steps
100M Run -
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11.08.11 WOD 21.15.9 Workout
Strength work- Overhead Squat
Rest 5 minutes, then,
21-15-9
Overhead Squats 95/65
Burpees
Abmat Sit ups50# for me. :(
Aarron gave some great tips for getting warmed up & mobile for OHS. Rear against the wall, feet in squat position on the wall, hands over head as if doing a squat horizontally on the wall.
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11.10.11 WOD DU, Push Press, C2B Workout
5rounds of:
25 Double unders
15 Push Press 75/45
100m sprint
10 Chest to Bar Pull ups
100m Sprint45#-Tried to pull myself up as high as possible as often as possible, but do not deserve the Rx!
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May 31st 2012 Workout
3 Rounds For Time:
5 Push Press 95#
10 Ring Dips
15 Ring Rows (feet directly below rings) -
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Fortitude Workout
PreWOD:
- 3X30 (75#) Bench Press/Ring Push Up
Max Bench Press unbroken then finish your set to 30 with Ring Push Ups.14/16, 12/18, 12/18
5 Rounds For Time:
-35 Double Under (2 for 1 sub)
-200 Meter Run -
Bear Complex Workout
7-7-7-7-7
Five rounds of 7 reps of:
Power Clean
Front Squat
Push-Press
Back Squat
Push-PressYou cannot set the bar down until you have finished a complete round
65-85-95-115-135 (used lifting straps)