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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11/27/15 Workout
Start up
Work up to heavy deadlift(16)
Metcon(16) all levels
4rds
400m run
12 oh walking lunge 45/25
12 ground to overhead 45/25Finisher
50 sit-ups
Roll lower back
Hamstring stretch -
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Double AMRAP Workout
Hang Power Snatch- 5x3 @ 50% of Snatch 1RM building load
*Threshold Training
6 min. AMRAP
6 hang snatch ( 135/95)
6 t2b
6 suitcase situps
2min rest
Repeat 6min. AMRAP
Score: Weight/Time/Time
PostWOD:
200m cool down run
Foam roller (back)
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Paused Front Squats Strength
Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@70%, 1X3@75%, 1X3@80%, 1X2@85%, 1X1@90% – based on 1rm Front Squat, rest 90 sec.
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Outdoor Lower Body Workout
Warm up
700m Run
Flexibility - Quads/Hip FlexorsWork out
21-18-15-12-9-6-3
Front Squats 95/135
Box Step-up 20"/24"
Then
100 Bicep Curls (with empty bar) -
WOD 092812 (Pushmore) - Randy Workout
Spend 10-12 minutes mobilizing the following areas/movement patterns:-
Hip/Knee external rotation
Shoulder internal & external rotation
then:-
“Randy”
75 Power Snatches @ 35kg/25kg for time.
*Compare to 102611.
Beginner & Intermediate: Scale as necessary.Result : 30KG - 9:11minutes