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 / AMRAP: HRPU/WBSU/1AKBS Workout
Warm Up
3 Rounds
5 Pull Ups
10 Push Ups
15 Air SquatsThen
2 Rounds
10 Leg Swings (each leg)
10 Lateral Leg Swings
10 Jumping Jacks
10 Seal JacksMobility
Barbell Gymnastics
Strength
15min To Establish A 1RM DEADLIFT ---- (180#)
WOD
12min AMRAP
6 Hand Stand Push Ups --- (HAND RAISE PUSH UPS)
9 Wall Ball Sit ups ---- (GREEN BALL - 13-14#)
12 One Arm KBS (6 each arm) ----- (15# DUMBBELL) -
5x5 CURTIS P / 4RS: PU/KBS/WB Workout
Warm Up
400m Run
20 Air Squats
20 Push Ups
200m Run
20 Mountain Climbers
20 Split Jumps
100m Run
20 Pass Throughs
20 HalosMobility
Posterior Chain Smash and Floss
Front Rack MOBStrength
5 x 5
Curtis P ---- (60#)
WOD
4 rounds of:
15 Pull-ups ---- (YELLOW BAND)
20 Kettlebell Swings (55, 35#) ---- (25#)
25 Wall Balls (20, 14#) ---- (11-12#) -
CLEAN & JERK?? / AMRAP: C&J / K2E Workout
Warm Up
“Roxanne”
Mobility
Hip Capsule Internal Rotation
Bilateral Shoulder FlexionSkill
Clean And Jerk ---- (55#)
(use this time to find working weight)WOD
10min AMRAP
Up Ladder by 3Clean & Jerk (135, 95#) ---- (45#)
Toes to Bar/Knees To Elbow ---- (K2E)3,3 / 6,6 / 9,9 / 12,12 / 15,15/ 18,18…
-
TIRE FLIP / K2E/BJS/TFS Workout
Warm Up
5min Double Under Practice
Then
2 Rounds
20 Leg Swings (each leg)
20 Lateral Leg Swings
20 Highland Flings
20 Squat JumpsMobility
Hip MOB
Skill
Tire Flip
WOD
21-15-9
Toes to Bar ---- (K2E)
Box Jumps (24, 20") --- (20")
Tire Flips -
-
Bench & Isabel Workout
Bench Press
5-5-3
Then est 3RM
135,185,225
245(x2), 235 PR"Isabel"
30 Snatch (ground to overhead), 135#
4:23 PR -
DEADLIFT / 3R: RUN/BURPEES Workout
-
-
multi-modal, shoulders+squats Workout
75/115 pound Shoulder press, 10 reps
75/115 pound Overhead squat, 15 reps
75/115 pound Push press, 20 reps
75/115 pound Front squat, 25 reps
75/115 pound Push jerk, 30 reps
75/115 pound Back squat, 35 repsCash out:
for time:
800 Meter Runresult: 18:55 Rx, floor; 4:10
-