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-
Weightlifting Workout
3-Position Snatch 115 1r2s
135 1r2s
Snatch Pull 185 5r4s
Snatch Push Press 135 5r2s
155 5r2s
Good Morning 95 6r3s3 rounds
Single jump rope until miss - got 35-50 on all
+ 15 KB swing -
For Time - Thruster/Pullup Workout
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UNF - sealfit Workout
Baseline: Pre-SOP and box breathing, then ROM Drills. Run 400m, then 30x walking lunges with barbell in front rack position, 20x ring rows, 10x toes to bar.
Work Capacity: Complete 3 rounds for time…
5x deadlift (135#/105#)
10x box jump (24in/20in)
5x pull up
10x box jump (24in/20in)
5x KB swing (55#)
10x box jump (24in/20in)Time: 13:53
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DICK - CF HOBO Workout
EMOM Ascending Ladder 1-1,2-2,3-3... @ rd 10 completed
Push Press, 115#
Burpee -
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Oly Lifting (Snatch, Clean, Front Squat) Workout
Weightlifting
Some running and skipping + Dynamic Stretching (Warm-up)
Snatch (40kgx3, 50kgx3, 60kgx2)
Clean (50kgx3, 60kgx3, 70kgx3, 80kgx2, 90kgx2)
5-4-3-2 Front Squats (75kg, 85kg, 95kg, 105kg)
3x10 Weighted Back Extensions (25kg)
Half-Tabata Hollow Rocks
Some Standing Barbell Russian Twists (20kg) -
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Shoulder to Overhead Workout
Double unders.
Getting used to them, got 2 in a row for the first time.
WOD
10-1
Squat
Shoulder to overheadshoulders felt really weak, maybe it is because i have to be cautious because of the restriction of the ceiling.
Excited for monday to begin the 2nd month of Wendlers.
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