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-
-
CFSC 21Sep11 - G2OH, WallBalls, KBS, KB SDHP, OTBBurpee, DUs Workout
5 min AMRAP
5 Ground to Overhead 105#
12 Wallball 14# 10ft
2 min Rest
5 min AMRAP
10 KBS 1pood
10 KB SDHP 1pood
10 Over the Bar Burpee
2 min Rest
Max Double Unders in 2 min
1st 5 min AMRAP - 2rds + 2 G2OH
2nd 5 min AMRAP - 2rds + 5 OTBBurpees
Max DUs in 2 min - 35 -
Squats, Build Ups, and Abs Workout
10x2 Back Squats (355# on last set)
5x100 meter build ups
Tabata Sit-Ups (9)
Mobility WorkRecord Weight for last set of 2 squats.
After Party
3 Rounds
5 HSPU
10 Back Squats (225#)
15 Chest 2 Bar Pull Ups7:35
-
-
-
-
-
09.22.11 WOD Tabatta Thursday Workout
Tabatta
Box Jump 20′
1min Rest
Push-up
1min Rest
ABMAT Sit-up
1min Rest
Bottom to Bottom Squat20 sec of work, 10 sec of rest, 8 rounds of each exercise before moving to the next, with 1 min of rest between. The Bottom to Bottom Squat you rest in the bottom of the Squat.
==================================
91 - box jumps
54 - push ups (very weak, need to improve this!)
110 - ABMAT
72 - Bottom to bottom squats
Total reps: 327! -
Deadlifts & Ring Push-ups Workout
3 x 5 bench press = max 75 lbs
then…
21-15-9
deadlifts @ bodyweight - 120 lbs
ring push-ups - scaled to knees ring push-ups -
HSPU & Kettlebell swings Workout
Run 500m*
12 handstand push-ups - scaled box push-ups (20" box)
21 kettlebell swings (1.5/1.0) - used 12 kg KB5 rounds
- 75 doubles/300 singles (rain backup plan)
30 minutes time limit
Completed 4 rounds and 300 singles