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-
Burpees, Hang Power Cleans, Abmats, Push Press Workout
For Time
18-15-12-9-6-3
Hang power cleans 95/65 (MOD 55#)
Abmats
Push press 95/65 (MOD 55#)
Could've probably gone heavier with the cleans, but not the push press.
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091012 Workout
Warm Up:
4 Rounds w/ 25 lb Plate
Lunge Walk, 20 yds
Squats, 10 repsWOD:
5 rounds
Floor Press, 5 reps @ 145 lbs
20 Hand Release Push Ups
Pull Ups, 10 reps
DB Bent Over Rows, 10 each arm @ 60 lbs -
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8 Rounds for max reps Workout
20 sec work 10 sec rest
Hang cleans #95 41 Reps
Push press #95 51 Reps -
Tabata cleans and push press Workout
Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 secondsstarted out hard, finished struggling. lost count. first set 12 of each, last set 5/4 of each. Grip killed me.
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3 sets of Workout
8 rounds
12 cal assault
3 c2b
rest 5 min8 rounds
12 cal assault
3-5 hspu
rest 5 min8 rounds
12 cal assault
2 rope climbs -
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DL + Bent Over Row/OHS/Box Jumps Workout
Warmup:
3 sets of:
* samson stretch
* 10 push ups
* 10 GHD
* 5 dips
12 sets of 2 reps w/ 60 seconds rest between:
* Deadlift (65% 1RM) - 275# for meWOD:
5 Rounds For Time:
* 10 Hang Clean (85/55) - I subbed barbell bent over row since I cleaned yesterday
* 10 Overhead Squat (85/55)
* 10 Box Jumps (36”)