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 - warm up; lunge, double under, squat, Mtn clmbrs Workout
Baseline: Pre-SOP and box breathing, then ROM drills.
Work Capacity: Complete 4 rounds for time of:
10x sb lunge (each side) (70#)
20x double under
30x squats
40x mountain climbers
Time: -
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Week 11 Day 3 Workout
13 power cleans @ 185lbs
13 DU's
13 wall balls
13 DU's
13 HSPU
13 DU's
13 Push Press @ 115lbs
13 DU's
13 front squats @ 115lbs
13 DU's
13 box jumps -
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After Party Workout
1 Mile Run
5 X 3 Dead Lift
-10 Box Jumps between each round
5 X 3 Shoulder Press
-Weighted dead hang pull ups w/ 20lb KBDead Lift (405)
Shoulder Press (135) -
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Track (Running, Strides) Workout
PM
Track & Field
30 minutes of Running (Warm-up)
4x80m Strides
Static Stretching (Cooldown) -
gym WOD Workout
5 pull-up strict
10 pike push-ups
5 each side renegade rows started with 35# DBs worked down to 25#
10 KTS
5 Hindu Push-ups
10 Body SawAMRAP 22 Minutes (I went to 24 to finish the round)
farmer's carry cool down with KBs and Plates (25#) -
random upper Workout
20-15-10 renegade rows @ 25#
Floor press 4x12 @ 45#
Chin-ups and leg raises 4x10
Hammer curls 4x15
Alt curls 4x10