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-
fri 1/25 Workout
strength:
4 x 5 front squats @ 75% 1 rep maxwod:
12 min amrap
15 wall ball 20 / 16
15 push up ( hand release )
15 sdhp 75 / 45optional:
every one must do some type of mobility work today
skill practice - power cleans -
Partner work out Workout
5x5 strict press 55 lbs
4person workout
400 air squats
300 ab mat sit ups
200 push press
100 step ups5 x 3 65 snatches
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Workout 12 Workout
1 minute jump rope (I cheated and did less)
15 Dips
Halos 1 minute w/ 25# plate
15 Med ball kick-backs20 minute AMRAP
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1-23-13 Bench Press & Hang Cleans Workout
Strength:
Bench Press: 5x135. 5x185, 5x205, 5x225, 5x245, 5x255, 3x265
Hang Cleans: 5x135, 5x155, 5x175, 5x195, 5x215, 5x225
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Oly Lifting + Pullup/T2B Minute Work Workout
Skill
Snatch + Split Jerk
3xRing Progression (60s rest)
(1 Strict Muscle up + 6 Strict Ring Dips + 12s L-sit Hold + Slowly lower from an inverted hang)Strength
4-4-3-3-2-2-2-1 Front Squats
80kg - 90kg - 100kg - 110kgWOD
EMOM for four minutes:
10 Pullups
10 T2B
Was going to do six rounds but my legs were so tired from the front squats that I could barely lift them in the toes to bar. -
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Hand Stand Push Ups, Pull Ups, KBS, Abmats, Burpees Workout
For time;
30 Handstand push ups (MOD: box)
40 Pull ups (MOD: purple band)
50 Kettlebell swings 1.5/1p
60 Abmats
70 BurpeesDecided to try the box this time for the HSPU instead of 2 abmats on the wall to get a fuller range of motion. Did the KBS 30/20 and all the burpees at a moderate pace without pausing.
16:47
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Colesstorm 2013 Workout
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Bear Complex & Jump Workout
240 single jump (80 DU)
8 Bear Complex Reps180 single jump (60 DU)
6 Bear Complex Reps120 single jump (40 DU)
4 Bear Complex Reps60 single jump (20 DU)
2 Bear Complex Reps