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-
782013 Core/Endurance Workout
8x250m row
45 seconds rest between
(averaged 1:06 per 250m)3x20 KTE
3x10 Barbell Ab Rollout
50x Banded Reverse Crunch -
Mountain Dog Shoulders Workout
15 minutes treadmill run/incline
15 minutes stepmillSh. Circuit:
8x Fr Raise
8x V Raise
8x Lateral RaiseSuperset:
Incline DB Chest Press 2x10
Pushups 2x2060 secs spidercrawl
Superset:
Over and Back 2x6
6 Ways 2x860 secs spidercrawl
Hang & Swing 2x25 + 10 full ROM
60 secs spidercrawl
Superset:
Reverse Pec Deck 3x10
Banded Reverse Delt Pumps 3x20Tabatas Bench Sprints, 4 minutes work 20:20
50x Leg Lift Arch Lower -
p90x chest/back/abs Workout
-first half of chest/back (12 sets...6&6)
-ab ripper
-weigh just over 243 lbs
-GOAL--220s by my birthday (14 lbs in 10 weeks) -
Elizabeth Workout
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Chief Workout
warmup was great for this wod! 5 DL each minute w/another cardio until the top of the minute, burpees, mountain climbers, inch worms, etc.
“Chief”
Max rounds in 3 minutes of:
3 Power cleans 135/95 <mod 85# (did 90# the first round)
6 Push-ups
9 SquatsRest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
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Saturday WOD Workout
400m
10 DL
15 Abmat
20 box jumps
20min amrap4 rounds + 400m
have been losing DL weight lately -
July 4th WOD Workout
Partner WOD (w/Betsy)
800m
100 25# plate lunge
100 KBS
100 Pullups (Betsy did 15, i did 5---thank goodness for Betsy!)
100 Slamballs
800m -
Hope Workout
3 Rounds of “Hope”
Chest to bar Pull-ups 8|8|8
Box jump, 24/20″ box <--did not jump. :( 10|10|10
75/55 pound Thruster 8|8|8
75/55 pound Power snatch 4|4|4
Burpees 10|10|10
120 -
07.08.2013 Workout
1-10-1
OHS (95/65)
BurpeeRX. 68#. Need to work on making first OHS of each set a full snatch for efficiency. Hang snatched this time. 26:11
*First day of whey protein recovery - 1 scoop + water within 30 min of exercise
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