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-
5/3/1 Deadlift & Bench Press Workout
Open gym for 5/3/1 make up
5/3/1 Deadlift Cycle 3, wk 1
210x5, 240x5, 275x5+ (15)
*Grip was shot from yesterday's painstorm. Had more reps in me but lost my grip on bar.5/3/1 Benchpress Cycle 3, wk1
155x5, 180x5, 205x5+ (11) -
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''Banjo Sale'' Workout
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Dear Wall Balls Workout
You suck.
Ok, I'm good now.
Warm Up:
Squat with a bar
Then, squat moreMobility:
Sit in squat for 1+ minutesMax Effort:
3x 3
(a) High Bar Back Squat @ ~90% of 1RM [245 lbs, 225 lbs, 225 lbs]
rest 60 seconds
(b) Barbell Row @ ~70% of 1RM [165 lbs]
rest 60 secondsMetCon:
3x
20 Wall Balls @ 20 lbs
5 Power Cleans @ 165 lbsTime:
07:09 -
Fran's Bitchy Sister Workout
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Mid-Summer Classic Workout
Shoulder Press
5 @ 75% of 1RM (95)
5 @ 80% of 1RM (100)
5+ @ 85% of 1RM (9 reps at 105)WOD
For time (12 min. cap)
10 Rounds:
15 Pushups
100M Sprintmissed the cap by 5 seconds... but I did get my first muscle up!
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Linda Workout
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight