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

Tired....please have a seat (stage 1) Workout

30 squats
1 min wall sit
20 squats
40 sec wall sit
10 squats
20 sec wall sit
5 squats
10 sec wall sit
back gate run Workout

back gate run
Fran Workout

21-15-9
95# Thrusters
pullups
January 8th, 2013 - 130101 Workout

5 Rounds for Time:

10 Toes-to-Bar
10 Power Snatches, 75#
10 Wall Balls, 20#
Heavy Split Jerk Workout

Split Jerk 1-1-1-1-1-1-1

65-75-85-95-105-110-115
Clean 1RM Strength

1x clean
Kimba *shortened Workout

warm 400
3 set of each exercise with jump rope, burpees, and jumping jacks in between each set
work 1 min in each exercise take 1 min break between muscle groups
biceps
chest (pushups)
squats
shoulders / back
lunges alternating

cool down 400
stretch
H-e-double hockey sticks! Workout

Kim's Treadmill 650 calorie burner

Hill workout (20 min)
Bike (20 min) - was more of recovery

Tummy Tuck Abs
WOD Workout

21-15-9

Deadlifts (185#)
Boxjumps (25")
Ring Dips
Dandy Workout

Pre-WOD: 5X5 Floor Press (50, 55, 65, 75, 85)

15 Minute AMRAP:
--5 HSPU ( 1st 5 rounds did actual hspu but only going down about 2", last 3 rounds did pike on box)
-10 DB Weighted Lunge ( 45/35) Interchanged between #25 and #15
--5 Pull Up (assisted 1 band)

8 rounds

Need a training program?

Tired....please have a seat (stage 1) Workout

back gate run Workout

Fran Workout

January 8th, 2013 - 130101 Workout

Heavy Split Jerk Workout

Clean 1RM Strength

Kimba *shortened Workout

H-e-double hockey sticks! Workout

WOD Workout

Dandy Workout