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-
19/10/2012 Workout
1.5k Row
Skill Practice:
Hang Clean - 10 x 20kg (44lbs), 10 x 40 (88lbs), 10 x 40 (88lbs), 3 x 40 (88), 3 x 50 (110), 2 x 60 (132), 2 x 65 (143), 2 x 70 (154), 10 x 50 (110), 10 x 50 (110)
Power Clean - 10 x 40 (88), 10 x 50 (110), 5 x 60 (132), 2 x 70 (154)
Push Press - 10 x 40 (88), 10 x 45 (99), 5 x 50 (110)
WOD
Row 5k for Time - 23:36
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hspu, ring dips, burpee pull ups Workout
WOD:
5 Rounds
5 Handstand Push-Ups
10 Ring Dips
15 Burpee Pull-Ups -
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Strength Legs Workout
Warm-up
Bar Bell Complex
Front Squat, Clean, Shoulder Press & Deadlift X 10X 1
WOD
Squat Cleans X 12
Tuck Jump X 12X 5
These do not look like a lot, but this was killer. I used 85 lbs for one set then moved to 65 lbs.
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Friday 10.19.12 Workout
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Shuttle run, wall walks, pull ups, and wall balls Workout
After normal dynamic and group warmups....
50 heavy Russians.- 1.5 pood (55 lbs)
Strict press
5-5-5 95, 105, 105
3-3-3 105, 105, 105
12 afap 558 minute amrap
200 meter shuttle.
( 50 out and back 2x )
3 wall walks
7 pull ups
10 wall ballI managed 2 rounds + a 50 meter jog during the amrap. Wall walks suck!!!
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WOD Workout
1 rd. every 3 min, if extra time left in rd. rest an start new rd. every 3 min for 10 rds
5 Power Clean (205)
4 Strict Pull Up
3 Pistol Squats (each leg)
2 HSPU