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

Monday- work out Workout

15 Pull ups
30 Dips
45 Squats (50 kg)
100 m farmers walk (24 kg in each hand)
15 one arm kb press (12 kg)
Mainsite WOD 2/13/12 Workout

Front squat

3-3-3-3-3

155
185
205pr
215pr!
215
Cindy + C&J Workout

1 round of cindy
1 C&J (135/95)
1 round of cindy
2 C&J
.....
1 round of cindy
10 C&J

Cindy = 5 pull ups, 10 pushups, 15 air squats

Have officially decided to graduate from 95lb C&J
Squat Workout

1RM Squat - 285

150 situps in ~5:30.
Shannon Workout

4RFT:
5 squat cleans @ 80% of Power Clean 1RM
10 down and back cone touches (60ft apart)
250m row
OHS Workout

Worked on OHS

2x5 95
2x5 115
3x5 135
2-13-12 Rowing-Wall Balls Workout

WOD:

2000M Row, 50 Wall Balls (20lbs), 1000M Row, 35 WBs, 500M Row, 20 WBs
Time: 22:35

Other Work:

Situps (ABMAT): 1x50, 1x40
KBs (53lbs): 2x30reps
Jump Rope: SUs - 10 sets - 50 - 100 reps/set
Ring Dips: 6 Sets - 10-12 reps per set
2-13-12 Rowing-Wall Balls Workout

WOD:

2000M Row, 50 Wall Balls (20lbs), 1000M Row, 35 WBs, 500M Row, 20 WBs
Time: 22:35

Other Work:

Situps (ABMAT): 1x50, 1x40
KBs (53lbs): 2x30reps
Jump Rope: SUs - 10 sets - 50 - 100 reps/set
Ring Dips: 6 Sets - 10-12 reps per set
3-30-2012 Workout

Heavy Deadlifts

5x115
5x135
3x165
3x165
1x185
1x185
Backsquat 7-7-5-3-3-3 Workout

6 sets of backsquats

7@135#
7@155#
5@185#
3@205#
3@215#
3@225#

Need a training program?

Monday- work out Workout

Mainsite WOD 2/13/12 Workout

Cindy + C&J Workout

Squat Workout

Shannon Workout

OHS Workout

2-13-12 Rowing-Wall Balls Workout

2-13-12 Rowing-Wall Balls Workout

3-30-2012 Workout

Backsquat 7-7-5-3-3-3 Workout