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-
Home Again WOD Workout
Warm Up:
2x
5 Ring Dips
10 Push Ups
15 Squats
20 Jump RopesGroup: Squat with PVC on spine
Mobility:
Hip flexor on wall
Pain ball vs. feetMetCon:
30-20-10
Box Jumps 24”/20”
Double Unders (x2)*
Ring Push Ups (rings set 1” off the floor …ugh)
Sit Ups*Head coach said to do backwards singles so I kept my intensity up ... ok coach!
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Invictus Performance WOD - 122712 Workout
A. Take 15 minutes to build to a heavy, but not 3-RM, Deadlift x 3 reps
B. Complete rounds of 15, 12, 9, 6 and 3 reps for time of: 225/155 lb. Deadlift Handstand Push-UpsSince I'm still not in the clear for working out with full weight, I didn't work to my 3RM for Deadlifts, and I scaled the Deadlifts down significantly:
21-15-9
Deadlifts (135)
400m Run
Pike Push-UpsI didn't do this for time, but my 400m runs were at 8.0, 8.5 and 9.0, respectively. I didn't feel it too much in my upper hamstring, so I can't complain too much!
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Oly Lifting Workout
Skill
Snatch pulls & Clean pullsStrength
3x5 Power Cleans (75kg)
4-4-3-3-2-2-2-1 Back Squats
70kg - 80kg - 90kg - 100kg -
20 Minute AMRAP - MBC Workout
20 Minute AMRAP #65
1 Dead-lift
1 Hang Power Clean
1 Front Squat
1 Push press
1 Back-squat
1 Push press7x through the cycle = 1 round
1 minute rest between rounds7 Rounds in 19:57
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Jumper Workout
5x3 Power Cleans
For time
10-8-6-4-2
Burpee Box Jumps (24/20")
Hang cleans (185/115#) -
20 Minute AMRAP - MBC Workout
20 Minute AMRAP @95
1 Dead-lift
1 Hang Power Clean
1 Front Squat
1 Push press
1 Back-squat
1 Push press7x through the cycle = 1 round
1 minute rest between rounds6 Rounds in 19:57
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Invictus Performance WOD - 122212 Workout
In teams of two, complete 10 rounds for time of:
10 Thrusters (115/75 lbs.)
10 Pull-Ups
350 Meter RowSince I'm a team of one (and I'm still getting back into the swing of things), I scaled this down to:
3RFT
10 Thrusters (115)
10 Pull-Ups
250m RowSince I haven't done a lot of Thrusters at this weight, I did sets of 5 Thrusters and 5 Pull-Ups instead, going back and forth twice until the Row. For all three rowing rounds, I finished teh 250m in under 1 minute.
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olympic weightlifting Workout
Skill
Snatch pulls & Clean pullsStrength
3x5 Power Cleans (75kg)
4-4-3-3-2-2-2-1 Back Squats
70kg - 80kg - 90kg - 100kg -
Nasty Girls Workout
Pre WOD:
Choose 1 - back, front or OH squat. 5x5
*choose the one that needs the most technique work.Back squat (135, 155, 175, 195, 215)
WOD:
3 RFT
50 air squats
7 muscle ups (7 CTB, 7 ring dips) (1/2 kipping, 1/2 jumping CTB)
10 hang clean (135/95)