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-
Filthy Fifty Workout
For Time:
50 Box Jumps
50 Jumping Pull Ups
50 Kettle Bell Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press - 95 lbs
50 Back Extensions
50 Wall Ball Shots - 20 lbs
50 Burpees
50 Double Unders / 100 Singles -
Annie Workout
50, 40, 30, 20, 10
Double Unders / Singles (Double count)
Abmats - (no abmat..ouch...)Buy In:
.66 - 5:37
Front Rack
Front Squat
3x3 with a 3 sec hold. 65lbsCash Out:
Box Jump Competition - 1st to 20 on 20" BoxROUND 1
Amy vs Hannah - (Amy)
Allison vs Brandi - (Allison)
Ellen vs Ansley - (Ellen)
Callie vs Kriston - (Kriston)
Josh vs Justin - (TIE - Redo on Thursday 4/25/2013)ROUND 2
Ellen vs Kriston - (Ellen)
Allison vs Amy - (Allison)ROUND 3
Ellen vs Allison - (Ellen) (20 - 17)
1 Hill Sprint in the RAIN :-)
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9/9/13 Hand stands, DL's, OTB Burpees, and Walking Lunges Workout
3 Rounds
Max time hand stand holds(facing AWAY from the wall). Rest 1 min between rounds. Post total time in hold as score. MOD plank 5:48 (split up into 1:24, 1:18, 1:06)
Then,
15min AMRAP- Using ONE bar
10 Deadlifts 135/95
7 Over the bar burpees
5 Walking lunges w/ bar in front rack position (L/R= 1rep)
Rounds: 4 + 20 Rx
Was proud of myself for Rx'ing. The walking lunges were tough so I split them up into groups of 5 and stuck with that. DL's were unbroken.
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9-9-13 Wendler Strength Workout
Strength (Wendler):
Bench Press : 5x190, 3x215, 1x240
Hang Cleans: 5x175, 3x200, 1x220
Deadlift: 5x340, 3x385, 1x430DU work - did a set of DUs between several sets of lifting - 8 x 30 reps
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Rope Climbs, HSPU, Box jumps, KBS Workout
Skill: Rope climb- 15mins
Then,
3 Rounds
10 Handstand push ups (MOD: 1 round with 1 Abmat, 2 rounds on box)
15 Box jumps 24/20
20 KBS 2/1.5p (MOD: 1 pood)Did 6 rope climbs. I really want to be able to do HSPU prescribed. Work on negatives during warm ups and keep adding more with 1 abmat into wods. KBS were all unbroken, I forgot about the silver kb's, use that next time when the wod is for 1.5 pd.