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-
Community WOD Workout
Team of 3 - divide work as needed. One working at a time.
Everyone 100m overhead walking lunge (35 and 25lb)
then
100 Thrusters - 65
90 Box Jump
80 Ring push up
70 Power clean
60 Push press
50 Kettlebell swing
40 Pull up
30 Lateral ball throw
20 Pistol
10 Hand stand push up -
131113: 15 min AMRAP of 50 KBS, Jumping Squats @ 45#, Pull-ups Workout
131113:
WL: 15 min to work to a heavy single Low Hang Clean + Jerk
Conditioning: 15 min AMRAP of
-500m row or 50 KBS (24/16kg)
-25 Jumping Squats @ 45#
-15 Pull-ups (GB)Completed 2+10
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131109: "Loretta"- 2 min ME/1 min rest Workout
131109: "Loretta"- 2 min ME/1 min rest
-Row for cal.
-T2B HLR
-Wallball(20/14)
-Double Unders **SU
-KBS (32/24kg) **16 KG -
131105: 5 rounds for time of ME burpees ME KBS (32/24kg) ME Abmat sit-ups Workout
131105: 5 rounds for time of
-30 sec ME burpees
-30 sec rest
-30 sec ME KBS (32/24kg) 16KG
-30 sec rest
-30 sec ME Abmat sit-ups
-30 sec rest -
Hang Power Snatch & Snatch Balance + kneeling power hip jump from floor exercise Workout
I did a technique day of working with doing sets of 3 hang power snatch and 3 snatch balance
I also did just snatch balance
at the end, I did a bunch of sets of kneeling and using the hips to jump up and into the bottom position or catch of the snatch with light barbell of 20 lbs and 30 lbs.I was super tight and it took a really long time to get warmed up and kind of loose.
I did not get a really good workout.
I worked at it, and pushing myself down under the bar.
bar, 75, 95, 95
I was not feeling too fast, strong or coordinated and agile... not a very good workout. -
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Press, PP, Split Jerk combo, 6-10 High Box Jumps, 10 strict pullups Workout
In the begining of I did rounds of:
3 Strict Press, 3 Push Press, 3 Split Push Jerk
10 Medium High Box Jumps
10 strict pullups
I did that for 75 lbs, 95, 115 lbs
Then when it started to get a little heavy on the press, I went to sets of:
5 Split Jerk
6 High Box Jumps
10 strict pullups
135, 145, 155 lbsI then did 8 rounds of:
30 seconds on and 15 seconds rest of DU.. i was doing about 40 - 50 DUs per set, usually maybe 45 reps avg.Good WOD.
I only used wrist wraps on the 155 lbs Push Jerks -
9-3-14 Row, Back Sq, HC, DUBs Workout
1000m row - 3:39
Back Squats - 3x185, 3x215, 3x245, 3x275, 3x305, 2x325, 2x345, 1x355
EMOM Hang Cleans - 185lbs - 1, 2, 3, 4,...... finished round 7 and did 5 of round 8
1Rnd - 500m row, 50 Dubs, 400, 40, 300, 30, 200, 20, 100, 10