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-
Pull-Ups & Deadlifts Workout
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Backward run/KB Snatch/KB Movement Workout
Barbell complex @185# for 7min
4rds
200m Backward run
7 KB Snatch 70#, each arm
40m KB pull w/ movement -
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8-30-12 Front Squats & Metcon (WBs, PUs, DUs) Workout
Strength:
Front Squats - 4x135, 4x185, 4x205, 4x225, 4x245, 4x265, 4x275, 4x285 - New PR for "3" rep max
40-30-20: Wall Balls (20lbs), Pullups, Double Unders
Time: 16:23
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Overhead Walking Lunges, K2E Workout
For time,
5 rounds
50 Overhead walking lunges (25#)
Then,
Use the remaining class to work on something you suck at (Double unders, barbell work, muscle progressions, kipping, etc)
That would be pull ups.
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Snatch practice & Snatch Balance practice (finish with quick 3 x 5 power cleans) Workout
I did this WOD pretty quickly overall.
I started with the Burgener warm up and DUs and stretching
Snatch warmups: I would do a full snatch, then hang power sntaches, then hang full snatches using: 75 lbs x 2 sets, 85 lbs, 95 lbs x 2 sets, 105 lbs x 2 sets, 115 lbs
Then I switched to doing Snatch Balance:
105 lbs felt awkward, because I was changing the exercise, so I went down to a light 95 lbs to get the feeling of the motion. I was really trying to push myself under the bar... I need to work on pushing myself into the bottom position.. the more I do this, the more confidant I'll get at doing that in the full snatch when the weight gets to the weight I use for the snatch balance.
95 lbs x 5 x 2 sets, 105 lbs x 5 x 2 sets, 115 lbs x 5 x 2 sets, 120 lbs x 4 last set.
I then did hang power cleans for 3 sets of 5 reps using 95 lbs, 115 lbs, & 135 lbs.
All done with no belts or wrist wraps. My hands and the grip started to feel it in the last reps of the power cleans.
Stretched a bit after. -
Snatch,KB Swings, Burpee Boxjumps Workout
3 rounds for time
5 power snatches 95#
10 KB Swings 54#
15 burpee boxjumps -
Back squat, double Unders, Pushups, OH Squats Workout
BARBELL SESSION:
20RM +5LBS FROM LAST 20RM
CONDITIONING:
A. JUST 2 ROUNDS OF:
60 DOUBLE UNDERS
40 PUSHUPS
20 OVERHEAD SQUATS 135/95160x20
10:57 95#/75#