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-
10-Minute AMRAP (Wall Balls, Box Jumps, and Double Unders)...and some yoga. Workout
10-Minutes AMRAP of:
10 Wall Balls (14lb/9' Target)
15 Box Jumps (24")*
20 Double Unders***I did step-ups.
**My double unders were pretty awesome this morning. ;)My lats are blasted, but my hips now feel incredible thanks to a great yoga class (immediately following CF).
I skipped Shoulder Press, because my shoulders need a break.
BW: 128.5
Rounds: 5 + Wall Balls -
Power Clean/200 Row/C2B Workout
3rds
1min Power Cleans 155# (12, 11, 12)
1min rest
1min 200 Row
1min rest
1min C2B (19, 15, 17) -
Home WOD Workout
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BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS Workout
Monday 18th June 2018
BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS
A1) Barbell Bench Press:
3 x 10A2) Dumbbell Front Rack Step-Ups:
3 x 10Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.
*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.
Post loads to comments.
Exposure 2 of 8
Every 4 Minutes for 5 Rounds:
7e Alternating Dumbbell Power Snatches 50/35
7 Toes-to-Bars
7 Calorie RowScore times for each round. Aim to start “too slow” and go a little faster with each round. If the Open Rx on the dumbbell is light for you, scale up to roughly 1/3 of bodyweight. Sub Hanging Leg or Knee Raises for Toes-t0-Bars as needed.
Post work to comments.
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Michael Brennan HERO wod Workout
5-10-15-20 for time
Burbee Pull-Ups
Wall Ball Shots (20/14 lb)
Power Snatches (135/95 lb) -
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AMRAP - Burpees, Toes to Bar, Power Clean , Double Unders Workout
18' AMRAP:
Buy In
50 Burpees
then
12 T2B
6 Power Clean (50\35kg)
50 Double Unders -
Snatch Workout
3 Sets of 3: Pausing Snatch Pulls
3 Sets of 3: Snatch High Pulls
3 Sets of 1 Complex: 1 Power Snatch + 1 Squat Snatch- Percentages (all based off 1RM Snatch): Pausing Snatch Pulls - 70-75-80% Snatch High Pulls - 50-55-60% Snatch Complex - 50-55-60%
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Main site Saturday 241221 Workout
Complete as many reps as possible in 30 minutes of
- 800-meter run
- 20 toes-to-bars
- 20/30 Echo bike calories