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-
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Burpee Challenge Day 40 Workout
40 Burpees
The video wont work off of youtube and it has been deleted from my phone... I will have to redo 40 to get video credit for it....... bummmmer.
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Broken Randy Workout
Warmup
5 Rounds Junk Yard Dog
Burgener Warm-upMobility/Skill
Review Clean and Jerk
Review SnatchWOD
A) Broken "Grace" 135/95
3x10 Clean and Jerk
1 Minute required rest between setsOR..
B) Broken "Randy" 75/55
5x15 Power Snatch
1 Minute required rest between setsI Was the only one in the class who opted for Randy, and was actually pretty happy with my WOD. I went 15 / 15 / 8,7 / 8,7 / 5,5,5
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Jacked gymnastics + strength Strength
110 min
Warm up EMOM10
1.JG PP 31.8.2018
A. 3 sets of each exercise:
- 5 ring swings
- 10 x (1 swing + 1 hips to rings)
- 10 support swings
- 10 bottom of dip swings
- 10 Russian push-ups
- 5 x 1 attempts at ring muscle-up - x x 1 1 1 x = 3 repsB. not done, instead butterfly pull up practice for 10 min
2.JG PP 1.9.2018
A. 6 rounds:
- 20s max butterfly pull-ups - not done
- 20s max toes to bar - 8 7 7 7 7 7
- 20s max kipping HSPU - 4 5 5 5 5 5
- 90s recovery pace single unders3.Strength
3 Rounds: > 2
10 DB Chinese Row - 20 20 lbs
10 Deficit push-ups - 5 kg plates
10 Alternating DB Z-Press - 20 15 lbs -
Angie Workout
Pre WOD Strength: 1x20 back squats 105#
Metcon:
"Angie"
-100 pull-ups
-100 push-ups
-100 sit-ups
-100 squatsDid a half Angie as I'm not recovered from Saturday's workout, IOW I did 50 of each movement.