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-
Pure Barre Workout
Another fantastic class with Becky. Did pretzel and used the double band for thigh and seat work.
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Brenton Workout
"Brenton"
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feetDo three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
M/ 38/ 134 lbs/ 5'-6"
As Rx: wearing 20 lb vest
9:01
Good WOD
I didn't really do the bear walk very fast at all... I should have pushed the pace a bit more.. it was SOOO HOT outside.. did this in the total sun on nice grass. I was able to do the broad jumps much longer/ better than I had anticipated. I did them in 5 plus 3 burpees, then again 5 plus 3 burpees then 3-4 broad jumps for about 7 feet per broad jump... I was very surprised.POST WOD:
10 rounds of 30 secons on 30 seconds rest of DUs - had to do 40 DUs each time
400 DUs in 5 minutes work and 5 mintues rest. Good Post WOD burn in the sun. -
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Ladder Workout
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C2B Pullup/Burpee Couplet Workout
Skill
10 minutes of Free-Standing Handstand Practice
Snatch + C&J
3x5 Strict Tempo Weighted Pullups 10kg (60s rest) - (fast up, 5 second count on the descent)
8x40m Sprints with a 20m turnaround (2 mins rest) - All done in about 7-8s.Strength
2-2-1 Snatch
40kg - 50kg - 60kg
2-2-2-2-1 Clean
40kg - 50kg - 60kg - 70kg - 80kg
2-2-2-2-1 Push Jerk
40kg - 50kg - 60kg - 70kg - 80kg (Split Jerk)
5x5 Deadlifts
100kg - 110kg - 120kg - 130kg - 140kg PRWOD
Five rounds for time of:
12 C2B Pullups
12 Burpees
Exactly 59 seconds faster than last time! -
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Ducks vs Frogs Workout
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"Strongman" type work Workout
warmup - 1 round of "Clovis" - 1.25 mile run with 19 burpee pullups
3 x 3minutes of work with a 3 minute break between
185# bar, back squat 1x
walk to other side of gym
backsquat 2x
walk to other side of gym
backsquat 3xetc.
something like 7,6,5 is where i got on each one
Cool down with 1.25 mile run
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3RFT: 400m Run, BS Workout
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High Volume Workout
Snatch - went up to 145 but missed, backed down to 135 and got consistent
Back Squat - to 3x1 singles at 285, 295, 305
2x2 - 2758 - sprints to top speed
Lots of swimming
5x50s - 2x
4x50 with back kicks between - increasing speed. Ended with a 40s 50m swim