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-
"Daniel" Workout
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SP/PP/PJ Workout
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5SP all at 115
PP at 135
PJ at 135 -
CF Games Open Workout
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CF WOD Workout
5x3 80% 1rm Hang Squat Snatch
9min. AMRAP
1min. rest
7min. AMRAP2.3 rounds
1.5 rounds10 Hang Squat Snatch 10kg + 0kg
10 Burpee Box Jumps
20 Kb Swings 8kg
20 Wall-balls 5kg -
By Feel Workout
DB workout -
Warmed up shoulders with front/side raises, bicep curls
Did some 50# BP into Flys
Some more curls
5 rounds:
5 Man Makers with 25#
5 Thruster @ 50/45/45/45/50 -
Funny, I Remember Having Arm Strength Before I Got To The Gym Workout
Man, did the arms go fast today!
Warm Up:
2x
6 Pistols
10 Pull Ups
15 Sit Ups
30 Double UndersMobility:
PNF Hamstring
Shoulder stretch with PVC/BandsMax Effort:
Barbell Row
1x5 @ 60% of 1RM (115 LBs)
1x5 @ 70% of 1RM (135 LBs)
2x5 @ 75% of 1RM (145 LBs)MetCon:
11 Minute Cut-Off
30 Shoulder Presses (75 LBs)
30 Push Ups
30 Ring Dips
20 Shoulder Presses (75 LBs)
20 Push Ups
20 Pull UpsAfter the first set of shoulder presses, I nearly fell flat on my face doing the first push up. I wasn’t expecting my arms to be dead. Alan (coach) and I started cracking up (he saw me ‘fall’ on the first push up) immediately.
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Lost Workout
DL Warm Up
5x6 185# Clean Shrug
5x5 BP @ 225
3x
10 KB Swing, 10 L Arm Swing, 10 R Arm Swing @ 35#
10 TGU each arm @ 35#
15 Huge Tire Flips in 9 minutes -
Oly Lifting (Hang Snatch, Hang C&J, Paused Back Squat, Plyo) Workout
Weightlifting
Hang Snatch (40kgx3x2, 50kgx2x3, 55kgx2x1, 60kgx1, 65kgx1, 70kgx1)
Hang C&J (50kgx2, 60kgx2, 70kgx2, 80kgx1, 85kgx1)
5x2 Paused Back Squats (100kg)
3x5 Tuck Jumps + 5 Bunny Hops
2 minute Abs -
Oly Lifting (Hang Snatch, Hang C&J, Paused Back Squat, Plyo) Workout
Weightlifting
Hang Snatch (40kgx3x2, 50kgx2x3, 55kgx2x1, 60kgx1, 65kgx1, 70kgx1)
Hang C&J (50kgx2, 60kgx2, 70kgx2, 80kgx1, 85kgx1)
5x2 Paused Back Squats (100kg)
3x5 Tuck Jumps + 5 Bunny Hops
2 minute Abs -
March 21 2014 Workout
Strength
Bench Press 3x10
*worked up to 65 lb x10
*75 lb - 2 sets of 5WOD
40 Reps, then 20
Pull-ups
HSPU*Did pull-ups with skinny blue band
*modified push-ups on 20 inch box