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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120327 Workout
Warm Up:
Dynamic warm ups
DB Chest Press light weight DB on the hand that chest is big and the heavy on the small side, and right after that Bar Dips.... 15Chest Press 4Dips 3SetsPull Up No Kipp See How many reps you can get in 3 sets
Hip Extension 10x3
WOD:
7 Front Squat 15 Knee to ElbowFor 4 Rounds For Time
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03.27.12 WOD Death by Burpees! Workout
Home » Workout of the Day » 3-27-12 Tuesday’s WOD
3-27-12 Tuesday’s WOD
March 27, 2012 Dr. BrianDeath By Burpees
On the first minute, perform 1 burpee
On the second minute, perform 2 burpees
On the third minute, perform 3 burpees
Continue until the 20th minute(start of 19:00 on the clock)
If you cannot finish the number of burpees in that minute; start the next minute and subtract 3 burpees from where you stopped. Continue with that number until the 20th minute. For example, on the 12th minute you could not complete all 12 burpees. On the 13th minute through the 20th minute; you perform 9 burpees on the minute. If you fail again to get 9, subtract 3 again, and continue on the next minute.
Got to 15 burpees.
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Recovery/Mobility WOD Workout
A.
10 minutes cardio, you choose :
Rowing, Assault bike, Sledge push/pull, run, rope turns, body weight moves
B.
2+2 Minutes lonkankoukistajien Mobility of Your Choice
2+2 Minutes rinta/hartian etuosa Mobility of Your Choice
2+2 Minutes Etu/sisäreisien Mobility of Your Choice
2+2 Minutes OH/front rack Mobility of Your ChoiceMuista hengittely samaan aikaan, ei repimisiä vaan anna kehon "venyä" rauhassa, lisää tehoa sitä mukaan kun kireys vähenee.
C.
Mobility and Maintenance
* Foam rollerilla selkä aluetta läpi + jumipallon käyttö lapa/epäkäs alueella, 5-10 minutes with them.
* Choose 2-3 Alavartalon Mobilitya, esim takareisien availuja levytangolla tai jumipallolla pakaroiden käsittelyä. Spend 10-12 minutes with them.
* Choose 1-2 käsivarsien huoltoon kohdistuvaa toimea ja spend 5-10 minutes with them.D. Muista tyhjentää pullollinen vettä mobility session aikana.
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The weight of the world on my shoulders. . . " Workout
Strength Training:
B.S. 5-5-5-3-3-3
F.O.D
5 Rounds for time and quality of:
12 KBS 70/50
6 Combo's
12 DUB's or 48,000 Singles
(Yeap that's right 48,000 Singles)Coah Says: This is for quality and time NO REPS will be issued!!! Bring you A game
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bench press, deadlift , box jump Workout
10!
Bench Press* (65)
Deadlift* (125)
Box Jump (24/30")*Use 70% of 1RM
"Cash Out"
4 x 100m Sprints started at 23, each got faster, ended with 19.2 -
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