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

Steamer Workout

Pre-WOD: 5 X 5 Front Squats 65-75-85-95-105 (did 105 as a set of 2, then a set of 3... Sore legs!)

3RFT
400 Meter Run
15 Dumbbell Squat Cleans (25#s)
12 Pull Ups (used band after 1st round... so tired)

For some reason, I felt like I was going to die during this wod. Maybe the heat?
Saturday AM Fun Workout

21-18-15-12-9-6-3
G2OH (@25# plate)
burpees

Post Wod:
Ab work led by Coach John!
Manion Workout

7 rds
400m Run
29 back squats #135
Conditioning Workout

21-15-9
OHS, 135#
HSPU
Snatch Max Workout

1 rep max @ 187lbs (85kg)
Ze Bar Only Know Up! Workout

Strength:
Deadlift
6 x 3

For rounds:
15 min AMRAP

Gate sprint
10 Front squats (135/95)
15 sit ups
20 wallball

Did all my 40 front squats unbroken :)
Ze Bar Only Know Up! Workout

Strength:
Deadlift
6 x 3 345lbs

For rounds:
15 min AMRAP

Gate sprint
10 Front squats (135lbs)
15 sit ups
20 wallball
Steamer Workout

Pre-WOD: 5 X 5 Front Squats (125#)

3RFT
400 Meter Run
21 Dumbbell Squat Cleans (45/25#)
12 Pull Ups
Good One Workout

Strength:
Snatch
worked up to 215# (PR)

7 Rounds for Time:
7 Squat Cleans @ 185#
7 Jump over Boxes @ 24"
(16:43)
WOD Workout

30 minute max time:

400m
25 Burpees
25 Back squats (95 lbs)
400m
25 pull ups
25 snatch (95 lbs)
400m
25 push-ups
25 burpee/deadlift (95 lbs)
400m
25 incline push-ups
25 clean and jerk (95 lbs)

Need a training program?

Steamer Workout

Saturday AM Fun Workout

Manion Workout

Conditioning Workout

Snatch Max Workout

Ze Bar Only Know Up! Workout

Ze Bar Only Know Up! Workout

Steamer Workout

Good One Workout

WOD Workout