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-
HSP & Invictus January 20 2015 Strength
105 min
Warm upA. Skillwork: HS/HSW practice for 10 min
B. HSP week 3, day 2
Back squat 10x50 10x52.5 8x57.5 8x60
Front squat 5x45 5x47.5 5x52.5 5x52.5C.
For times:
C1.
For time:
Row 500 Meters
25 Burpees Over the Erg
Result: 3.33
When the clock reaches 6:00, complete the following…C2.
Three rounds for time of:
135/95 lb Push Press x 12 reps > 35 kg
Toes to Bar x 12 reps
Result: 1.47, 2.19, 2.48 = 6.54
When the clock reaches 12:00, complete the following… > 15.00C3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps > 40 kg
30″/24″ Box Jumps x 10 reps
Result: 7.10
When the clock reaches 18:00, complete the following… > 25.00C4.
For time:
Row 500 Meters
25 Burpees Over the Erg
Result: 3.46
Total HR 171/189D. 3 sets of (was EMOM):
Stationary dips x max reps 8,8,6
GHD sit ups x 12 reps -
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2-12-14 Wendler(Back Squat & Front Squats) & Metcon (DL, BJ, K2E) Workout
Wendler:
Back Squats - 3x185, 3x225, 3x245, 5x270, 3x305, 1x345
Front Squats - 3x240, 3x255, 3x2705 Rnds: 5 DL (275lbs), 10 Box Jumps (30"), 15 K2E
Time - 15:34
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2-12-14 Wendler(Back Squat & Front Squats) & Metcon (DL, BJ, K2E) Workout
Wendler:
Back Squats - 3x185, 3x225, 3x245, 5x270, 3x305, 1x345
Front Squats - 3x240, 3x255, 3x2705 Rnds: 5 DL (275lbs), 10 Box Jumps (30"), 15 K2E
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Snatch-Tuck Pullups-situps Workout
No time for lifting this morning
Pack from brandx
3 rounds
15 reps 75 lb power snatch
15 tuck pullups
21 abmat situps -
NK CrossGym 20151102 Workout
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