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-
Brutality Workout
PreWOD
Back squats
5 - 60% @ 135
5 - 65% @ 165
5 - 70% @ 185WOD:
400m run
10-9-8-7-6-5-4-3-2-1
Mini Man Makers (45/25)
T2B
Air Squats
400 m runDidn't do the run
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Power Clean/ Kettle Bell/ Body Squat Workout
3rds
1min Power Cleans 155# (13, 13, 10)
1min rest
1min Kettle bell Swings 2pood (26, 26, 20)
1min rest
1min body squat (33, 33, 33) -
at home WOD Workout
10 leg raise
4 chin-ups
10 push-ups
8 rows
10 bench press
farmer's carry 45 lb one arm6 rounds
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Metcon Workout
• For Time:
BB Clean & Jerk (60/40Kg) 15 reps
Bar Muscle Ups 7 reps
BB Clean & Jerk 12 reps
Bar Muscle Ups 5 reps
BB Clean & Jerk 9 reps
Bar Muscle Ups 3 reps -
TOW - 120803 Workout
Strength
5X2 Pause Front Squats (3 seconds at bottom) - heaviest possible, rest 90 sec.
Ended with 205
Then moved into Single reps at 215 and 225. failed on 235Conditioning
4 rounds for time of:
6 Muscle-Ups
6 Box Jumps 36/30″ - stacked all bumpers for my box and was around 24"
24 OHS 65/45# - First set was 65# then dropped to just barbell.15:00
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Ring Dips, Wall Balls, Pull Ups Workout
1 min of ring dips 8, 8, 8
1 min off
1 min of wall balls 20, 20, 20
1 min off
1 min of pull ups 22, 22, 22
3 rds -
Power Clean/ Kettle Bell/ Body Squat Workout
3rds
1min Power Cleans 65lbs 12, 12, 15
1min rest
1min Kettle bell Swings 35lbs 12, 15, 15
1min rest
1min body squat 30, 34, 39 -
Power Cleans, Kettle Bell Swings, Body Squats Workout
1 min of Power Cleans (95) 20, 20, 20
1 min off
1 min of Kettle Bell Swings (55) 15, 15, 15
1 min off
1 min of Body Squats 33, 32, 30
3 rds. -
Saturday 120728 Workout
AMRAP in 12 minutes of:
12 Push press 115 lbs / 75 lbs
12 hand release push-ups
12 Pistols -