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-
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3 sets of Workout
8 rounds
12 cal assault
3 c2b
rest 5 min8 rounds
12 cal assault
3-5 hspu
rest 5 min8 rounds
12 cal assault
2 rope climbs -
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DL + Bent Over Row/OHS/Box Jumps Workout
Warmup:
3 sets of:
* samson stretch
* 10 push ups
* 10 GHD
* 5 dips
12 sets of 2 reps w/ 60 seconds rest between:
* Deadlift (65% 1RM) - 275# for meWOD:
5 Rounds For Time:
* 10 Hang Clean (85/55) - I subbed barbell bent over row since I cleaned yesterday
* 10 Overhead Squat (85/55)
* 10 Box Jumps (36”) -
Wizard Workout
Pre-Wod
Front Squat: 10-8-6-4-2 (50-55-60-65-75)
Hang Clean: 7 X 3 (75-80-85-90-95-100-105) - failed at 3rd attemot at 105 but made my PR)WOD: For Time (7 Minute Cap)
21-15-9 ,
Burpee
Pull Up. -
800 Meter Repeats Workout
6 Rounds
800 meters
3 minute rest3:43 (3:00),10:18 (3:00), 16:07 (3:00), 22:53 (3:00), 29:47 (3:00), 36:14
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Snatch Balance/Box Jump/OHS/TTB Workout
15min Snatch Balance work. Maxed out w/ 135#
12min AMRAP
15 Box Jump
7 OH Squat 95#
9 TTB5rds +2 OHS
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9-10-12 Front Squats & Metcon (WBs, BJs, Burpees) Workout
Strength:
Front Squats - 8x135, 8x185, 8x225, 8x245, 8x265
AMRAP in 12mins: 10 WBs (20lbs), 10 Box Jumps (24"), 5 Burpees
Rounds: 7 + 16 reps (191 total reps)
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DL + HangClean/OHS/Box Jumps Workout
12 sets of 2 reps w/ 60 seconds rest between:
* Deadlift (65% 1RM) - 185#WOD:
5 Rounds For Time:
* 10 Hang Clean (85)
* 10 Squat (85)
* 10 Box Jumps (36”)12:18