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-
Grace Workout
Warm Up: 800m run, 20 quick toe touches, 20 slow x2
Strength: deadlift
3-3-3 133lbMet Con: “Grace”
30 clean & jerks (135/95) 73lbMobility: foam roll low back, hamstring mob w/ lax ball, partner forward fold
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Omnipotent Workout
Pre-WOD:
(EMOTM for 10 Minutes)
-1 Hang Power Snatch
-1 Hang Squat Snatch
-1 O/H Squat
(Started with #50, increased to #55 after 2 minutes)WOD:
(15 Minute AMRAP)
-5 Squat Snatch (95/65)
-5 T2B
-5 HSPU
(Started at #55, decreased to #50 after 4 rounds.)
Completed 7 rounds and 4 squat snatches -
Hang (Squat) Cleans Workout
12min AMRAP
20 Hang Squat clean(HSC) 135/95: (MOD: 55)
20 HSC 165/115: (MOD: 65)
With the remaining time; perform as many HSC as possible 195/135: (MOD: 75)
62
First set unbroken. Second set broke into 5's. Third set broke into 1's and 2's. My knees were caving in pretty badly by the last set. Kyra suggested doing box squats during warmups to build those muscles up.
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Overpowering Workout
Pre-WOD: 5 X 3 Bench Press
8 Minute AMRAP or 100 Reps:
-Dumbbell Push UP Rows (#35/25)Post WOD: 5 X 50 meter XPO Sled
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Omnipotent Workout
Pre-WOD:
(EMOTM for 10 Minutes)
-1 Hang Power Snatch
-1 Hang Squat Snatch
-1 O/H SquatWOD:
(15 Minute AMRAP)
-5 Squat Snatch (95/65)
-5 T2B
-5 HSPU6 rounds, 5 reps
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Boring Gym WOD/ Too many lunges Workout
50 Walking Lunges
20 Overhead Squats 95#
20 Toes to Bar
50 Walking Lunges
15 Overhead Squats
15 Toes to Bar
50 Walking Lunges
10 Overhead Squats
10 Toes to Bar -
extra lunch Workout
Run 800M
Front Squats (FS) (2 min between sets)
5 sets of 3 #225
2 sets of 5 #185Run 1600M (4% grade)
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