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-
Deadlift Workout
10-8-6-4-2 Deadlift
finished the 2 at 365. Repeated another double, then another single at 365
EMOTM-20': 3 kbell Cleans and 1 shoulder to OH (switch arms every minute) - 70#KB, strict press from the bell on the shoulder, then completed 1 deadlift at 315 for the first 10 minutes
4 - 250m rows (all done within 45-50s)
-
push press + fake ballsu Workout
almost got new 5 rep max @ 95 # (only made it to four)
shoulder strengthening really helping shoulder pain.
Did ballsu (100 40# ball slams) in 9:52 but nothing at the top of each minute. Was sort of easy. Wrists kinda hurting from dropping down for burpees.
-
Weightlifting Workout
Snatch - tried to go heavy. Something was off.
Hit 175 for 2 shaky reps. missed 4 times. Stopped.
C&J - worked to 245
Cleaned 255
Missed 265 clean3x8 - 1 arm OH KB old, 1 arm Curl - 35# KB's
Front squat 4x5 @ 185 mixed with 70# KB holds for 60ish seconds. Did 220 seconds overall
-
Weightlifting Workout
195 Snatch, Got under 205 4-5x, couldn't stand it up
C&J worked to 245
Snatch Balance 2x3 @ 135, 1x3 @ Snatch Balance
-
-
3RFT - 7 Hang Power Snatch 14 Pull-Ups 21 Wall Balls Workout
3 Rounds For Time
7 Hang Power Snatches (115/75) (65 for me)
14 Pull Ups (2 blue bands, 1 green band)
21 Wall Balls (20/16) (16 for me) -
-
-
Squat Cleans, Push Press, Pull Ups Workout
9 Rounds
3 Squat Cleans (135)
5 Push Press (135)
7 Pull Ups -
Ocean City WOD #2: 20, 18, 16, 14, 12, 10 1.5 pood KB swing, T2Rings Workout
Second WOD - after about 10 minutes rest after the 1st short WOD:
I did a decending ladder of:
20,18,16,14,12, 10
KB Swings using 1.5 pood
Toes to Rings
This one killed my gripI had gone jet skiing with the kids for about an hour not long before this and mygrip was a little tired, but I didn't think this WOD would kill that badly.
This one really zapped my grip. In the end I was taking breaks to minimize the tear on my hands, although I was VERY gassed on this as well.
Outside of the pool