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-
Clean, Squat and Jerk Workout
Pre WOD: work up to a heavy barbell complex: 1 clean, 1 front squat, 1 jerk- 205 lbs
WOD:
10 min amrap
10 cleans (135/95)
10 front squats
10 push jerksFinished at 3 rounds plus 5 reps
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First Shot Workout
17 rounds
7 ball slams 14# (rx)
5 wall balls 14# 10 rounds not to target (red line), 10# 7 rounds to targetCash out: 26 DUs, 2 singles
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Deadlift, Push-ups Workout
Ten rounds for time of:
135 pound Deadlift, 10 reps
10 Push-upsTime: 13:12
Buy out:
Shoulder press
Body building -
Get movin Workout
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Diane Workout
“Diane”
21-15-9
Deadlifts 225/155 (MOD: 125#)
Handstand push ups (MOD: 2 Abmats)DL-5-5-3-3-1-1
I don't remember where I started, but I ended with at 225# which was a 10# PR! I really wanted to get 230# (2x's bw - my 2013 goal) I had it up but couldn't lock it out. I haven't gone over 200# in a while so that felt great!
Diane was 20# heavier and 1:10 faster than 6 months ago! I did 1 abmat for the first 7, then 2 abmats for the rest.
5:06
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Snatch that Burpee Workout
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4.12.2013 - 400m Repeats Workout
Total Time to complete:
8 rounds of -
400m Run
90 second restAll repeats were completed between 1:30 and 1:32
total time was right at 22:30
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4.14.2013 - Oly practice Workout
WU - box jump variations
Power Cleans from a box (mid thigh) climbed to 175
Squat Cleans from a box (mid thigh) - 185 across8x4 Deadstop Front Squat climbed to 175
4x4 1.25 Squats - 185 -
Clean, Squat and Jerk Workout
Pre WOD: work up to a heavy barbell complex: 1 clean, 1 front squat, 1 jerk- 155
WOD:
10 min amrap
10 cleans (135/95)
10 front squats
10 push jerksFinished at 2 rounds plus 23 reps