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-
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Fran Workout
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster----
Pull-ups--- jumping pull ups -
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Oly Lifting (Snatch, C&J, Back Squat) Workout
Weightlifitng
Snatch (40kgx3, 50kgx3, 60kgx3, 65kgx3, 70kgx3)
C&J (50kgx2, 60kgx2, 70kgx2, 80kgx2)
5-4-3 Back Squats (90kg, 100kg, 110kg)
5x5 Jump Squats
Half-Tabata Plank Hold (with extended arms)
3x5 Eccentric GHRs
3x5 Single-Leg Hip Thrusts -
02.03.2014 Workout
Strength
5x3 Back squat
Then ME @ 80% 3RM85, 115, 125, 135, 145
10 reps @ 115WOD
7min AMRAP
3, 6, 9...
Front squat (115/75)
Box jump (24/20)RX. 5 rounds + 15 reps.
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Day 34 Workout
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CFS WOD Workout
WALK / RUN 30 MIN
WORK ON DUBLE UNDERS
Back Squat
Find your 3 rep max.
EMOM 3 Back Squats, increase 20# for men, 10#’s for women, each set until 3 rep failure.
*Start at 55% of predicted 3RM.
then
AMRAP 16 min.
5 Pull Ups
10 Push Ups
15 Air Squats
10 Pull Ups
20 Push Ups
30 Air Squats
15 Pull Ups
30 Push Ups
45 Air Squats
20 Pull Ups
40 Push Ups
60 Air Squats
25 Pull Ups
50 Push Ups
75 Air Squats
30 Pull Ups
60 Push Ups
90 Air Squats -