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-
1 clean + 3 front squats + 1 jerk Strength
Clean + front squat + jerk – build to a heavy set of 1 clean + 3 front squats + 1 jerk for the day, aim for 4 to 6 sets @ 75-87.5%1RM range
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09.28.12 WOD Workout
Power Snatch 5×5 @ 95, 105, 115, 115, 125
Then,
5 Rounds
15 steps walking lunge w/ barbell in front rack position 95#
30 double unders (Bar Jump Overs (not RX even though I wrote RX on the white board...dummyface))
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Back Squat Strength
Back squat
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 8 @ AHAFA (as heavy as form allows) -
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Stairway to Heaven Workout
for time
5 rounds
Run the stairs of a 10 floor building from the bottom floor to the top floor. Every time u reach the top floor do 30 air squats -
6.1.2017 Workout
AMRAP 5:
Power Snatch (115/80#)
AMRAP 4:
Bike for Calories
AMRAP 3:
Power Snatch (115/80#)
AMRAP 2:
Bike for Calories -
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3x8min EMOM Workout
A. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – Overhead squat @ 52.5/35kg
(2) – Double underRest 2 minutes before part B
B. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – Box jump @ 24/20″
(2) – Power clean and jerk @ 52.5/35kgRest 2 minutes before part C
C. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – DB snatch, alternating @ 30/20kg
(2) – Assault bike for calories