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-
W MGW Bear Complex & Run, burpees and Thruster Workout
Skill:
Bear Complex:
5 Rounds of 7 sets of:
1 Power Clean.
1 Front Squat.
1 Push Press.
1 Back Squat.
1 Push Press
No se puede dejar la barra y hay que incrementar el peso en cada ronda.
Hice Squat clean en vez de Power clean y Front Squat. 30, 35, 40, 45 y 50kgWOD:
in 4 min.: run 400m and max reps burpees (hice 26, me fundieron todos)
rest 2 min.
in 3 min.: Max Thruster 60/40kg (hice 15 con 50kg, me los fundi a todos) -
B. Body Armor Workout
4x
15 biceps curls 20kg plate
20 skull crushers 20kg plate
25 bench press 20kg plate -
0600 CF Undisclosed Day 11 Workout
5 Rounds for Time:
- 200m Run
- 10 Tire Flips
- 20 Dumbbell Push Press @ 35#/20#Warmup:
Jog 400m, then
3 Rounds:
- 5 Pullups
- 10 Pushups
- 15 squatsSkill:
15 minutes to work on jump ropes (singles AND double unders) -
Clean & Jerk Strength
Every 90s.
1x Power Clean + 1x Hang Squat Clean + 1x Split Jerk
1-3: 40-50%
4-6: 50-60%
7-9: 60-70%Of 1 RM Split Jerk
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Sissy Test..#1 Workout
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PSKC Comp Class - 1.28.13 Workout
Class will be at 4:30 on Monday:
Skill:
20 min to establish a 1RM (alternate between) :
Split Jerk 185lbsConditioning:
"Buy in"
1-5 wall walk burpee ladder (1 wall walk 1 burpee, 1 wall walk 2 burpees,...)-Then -
Three rounds for time of:
10 Toes to bar
10 one arm snatch (6 per arm) 53lbs
10 box jumps 24" -
FS/KB/Box Workout
Complete 7 rounds for time of:
10x Front Squats #115
10x Kettlebell Swings #53
10x Box Jumps 24"Used a #50 sandbag for the swings, all else Rx
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WOD 20/08/19 Workout
TEAM OF 2
400mt medball RUN (all togheter)
50 syncro Hang power clean 50/35
50 HspU (i go you go)
50 syncro Front squats
50 syncro lateral burpee
50 Pistol Squat (i go you go)
50 Syncro push press
400mt medball RUN (all togheter)
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Some CFSB Competitor Wod - PU, Lunges, & Prowler Workout
Beat the CFSB Competitor Wod #1
1 Minute of Dynamic Push Ups
1 Minute of Walking Lunges with Plate held overhead
1 Minute of Dynamic Push Ups
1 Minute of Walking Lunges with Plate held overheadScore is total number of repetitions performed - 50 reps
*Your chest must touch the plate on each down position, and come to a full lockout as you are transferring to the other side of the plate. During the lunges, with each step the knee must touch the ground then both feet return together to the full standing position.
Wod #2
Teams of 4 - Only me and Jess S 3:41 min
Prowler Push 25# Down and BackProwler Push 50# Down and Back
Prowler Push 75# Down and Back
Prowler Push 75# Down and Back
Prowler Push 50# Down and Back
Prowler Push 25# Down and Back
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