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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Advanced 5x5 Workout A Workout
Squat 5x5 (180 lbs)
Bench Press 3x5 (145 lbs)
Barbell Rows 5x5 (100 lbs) -
Oly Lifting Workout
PM
Weightlifting
Snatch (40kg)
C&J (80kg)
3-3-1-5 Front Squats (90kg - 100kg - 110kg - 90kg)
3x5 Snatch Pulls (50kg)
Half Tabata Plank Hold (with extended arms)
45 seconds Left Side Plank Hold
5-3-3-1 Weighted Pullups (BW - 10kg - 20kg - 35kg) -
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Pull Push Workout
Pre-WOD:
3 Rounds of the following movements ...
- Max Rep Dumbell Bench Press #25 (25), #35 (10), #25 (15)
- Max Rep Strict Pull Ups 8, 8, 5WOD - for Distance w/ Partner:
- 8 Minute Max Distance Partner Row
Partners may break up work in any way they choose during the 8 minute rowPost WOD:
- 50 GHD Situps (did these)
or
- 100 Weighted Situps -
Home - grinder/ PF - Bench Workout
20 minutes of grinder PT:
30 Push-ups, 10 Air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups , 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
11, 5, 3Smith press – Warm up then, 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps
Dips x 20 reps
105# x15, 125# x8, 155# x5, 175# x4-1, 165# x -
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Week 12 Day 1 Workout
15 min to establish heavy hang clean
got 225, had 245! but was too worn out
Conditioning
2 Rounds
50 DUs
15 burpees
5 power cleans 185