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-
Onslaught Workout
Pre-WOD
3 X 7 Deficit Deadlift (stand on a bumper plate while dead lifting)
(185, 205, 225)For Time
20 Lateral Bar Burpees
3 rounds
10 Dead Lifts
15 Pull Ups
25 II Unders
20 Lateral Bar Burpees -
Late night workout w Ash Workout
40 sec work / 20 sec break and 1 min break in between rounds
35 lbs swings
35 lbs squats
45 lbs push press
Burpees
Lunges -
Oh squats/toes to bar/ push ups/ sit ups/ walking lunges Workout
30 overhead squats
40 toes to bar
50 push ups
60 sit ups
70 kettle bell walking lunges -
Christine Workout
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Onslaught Workout
Pre-WOD
3 X 7 Deficit Deadlift (stand on a bumper plate while dead lifting)
185,205,225For Time
20 Lateral Bar Burpees
3 rounds
10 Dead Lifts
15 Pull Ups
25 II Unders
20 Lateral Bar Burpees -
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CF Santa Clara Workout
2 Front Squat
2 Power Clean
2 Jerk
EMOM 10min
Used a 65# bar
+
30 KB Swings
Every other min on the min for 10 min
Used a 12kg for the first round, then 8kg after that -
Bike Ride with Penny, Home Workout Workout
Biked with Penny for 15 min, then we went home because she puked.
Home workout: Did some push ups, mountain climbers, jumping pull ups, sit ups, squats, pistols on a box. Integrated some foam rolling in between exercises.