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-
3 of Ohio Sons Workout
1 Mile Run (run to Lantern) * scaled = run to Legion (1/2 mile)
37 KB Clean and Press w/s (37 each arm)
1 mile Run
37 box Jumps or squat jumps
1 mile run
37 burpee pullups or burpee k23 or burpeesSFC Shawn Hannon - KIA 4APR12
CPT Nicholas Rozanski - KIA 4APR12
SFC Jeffrey Rieck - KIA 4APR12
*on each mile run say those names over and over...honor their sacrifice.Did not scale.
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Team series E8 Workout
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warm up Workout
Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps -
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Strength metcon Workout
Power clean 10 x 50 kg
Air squats 50
Front squat 10x 50kg
Air squats 50
Push press 10x 50 kg
Air squats 50
Romanian deadlift 10 x 50 kg -
Single leg box step up Workout
4x9+9 single leg box step up, barbell in back rack. Use same weight as last week.
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