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-
Saturday Carwash Fun! Workout
9 am: Oly lifting working on snatch and clean techique
10 am: Group WOD (Four Rounds)
Station One:
30 seconds Squat Wall Sits
30 seconds Plank Hold
30 seconds Squat Wall SitsStation Two:
30 seconds Alligator Pushup CrawlsStation Three:
30 seconds Ground to overhead with 25 lbs plateStation Four:
30 seconds box jumps (20 in)Then I did a sprint/pull up latter
10 Pull ups
10 sprints
9 PUs
9 S
etc....
Time was 05:37 -
-
-
Death by Pull-ups Workout
ith a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute…… continuing as long as you are able. Use as many sets each minute as needed.
-
WOD n Squat Workout
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings 45#
40 Pull-ups (red band)
30 Push-upsThen alternating heavy front and back squats: 5-5-5-5-3
Front: 155#
Back: 165#Also, first every muscle up.
-
Clean It Up Workout
WOD
30 Hang Cleans (135/95)
30 Hand Release Pushups
20 Hang Cleans (145/105)
20 Hand Release Pushups
10 Hang Cleans (155/115)
10 Hand Release PushupsPost-WOD
50 Ring Dips (optional)Thanks for the extra push Gizmo!
-
-
EMOM Push Jerk Workout
A. emom - Push Jerk TnG x 5 start at 115# build 10# every min
-115,125,135,145,155,165,175,185x3,175,175B.
3 sets 80% 90% 100%
Row 500m
25 box jumps or step up 24/20"
20 CTB chin ups
20 wall balls 20/14#
20 burpees
rest 5minsrd1:6:30. row just under 1:50; su methodical,ctb 10-5-5, wb 10-10, burpee 5-5-5-5. easy breathing after. no bending over.
rd2:6:18. row just under 1:45, su methodical; ctb 5-5-5-3-2; wb 12-8; bpee 10-10. out of breadth, but not lactic
rd3:6:08. row just under 1:40; su methodical; ctb 6-4-3-2-1-1-1-1-1; wb UB, burpee UB. floored at the end.C. 3 x 10; rest 60s between
lying tricep extension - 60# (not including bar)
banded good mornings w/ green band
-done. can tell will be sore from extensions tomorrow. only go up 5# next week. -
-
Clean It Up Workout
Warm-Up: 1 set max rep dead hang pullups - 16
WOD
30 Hang Cleans (135/95)
30 Hand Release Pushups
20 Hang Cleans (145/105)
20 Hand Release Pushups
10 Hang Cleans (155/115)
10 Hand Release PushupsPost-WOD
50 Ring Dips (optional)Got 1 MU up to the first set up ring dips - got 25 of them unbroken