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-
5/3/1 Deadlift Night (Cycle 4 - Week 3) Workout
340 x 5
365 x 3
430 x 10Then did 500 x 3 in the heat of the moment.
Assistance Front Squats:
185 x 5
205 x 5
235 x 5 -
6x400m Hill Repeats Workout
6x400m hill repeats, total of 6.2 miles. Run hard up hill "sprint", walk/jog down. Ran hill in South Park that splits the parking lots by the memorial and horse stables.
Warm-up 1.63 miles
Repeat Times:
1st: Forgot to hit lap
2nd: 1:52
3rd: 2:05
4th: 2:10
5th: 2:11
6th: 2:00
Cool Down: 1.63 miles
Elevation gain: 493ft
Calories: 825
http://connect.garmin.com/activity/148400279 -
I got 5 on it Workout
WOD
5RFT
10YD Sled drag 115#
5 Power Snatch 95#
5 Pullups
5 Toes to Bar
5 KB SDHP 1.5 pood
25 Double Unders
All movements must be unbroken except double unders. -
Two for Thursday Workout
Was feeling a bit frisky this morning (stupid healthy eating making me feel all good and taking away my cop-outs from WODs :) and decided to do the 6 AM class in addition to our standard Thursday 5 AM resistance work.
5 AM
Resistance Training:
Box Squats
Purple + Red Band, both with 1 knot
50% of 1 Rep Max
12 rounds, 2 reps per round
125 LBsExtras:
50 Reverse Hypers (170 LBs)
30 Upper Back Good Morning with SS Bar (Safety Squat) (65 LBs)
50 Weighted Hip & Back Extensions (35 LBs)
5x 5 Weighted GH Raises (10 LBs)6 AM
Warm Up:
All Skate (Uh-huh, that's right. It's an all skate warm up!)Mobility:
Hell if I know, I was too busy drinking water and recovering from the 5 AM work :)MetCon:
5-way Annie (kinda sorta for time ... but not so much since it was a back-to-back)
5x
20 Pull Ups^
20 Push Ups
20 Sit Ups
20 Squats^I was psyched with pull ups today and that was a first! I moved to the higher/taller bar on coach's advice and it turns out the higher bar gave me more room for kipping and I started cranking out them pull ups. Sweet!
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Circuit - Maanantai Workout
LÄMMITTELY
2 Kierrosta, 1:00 min töitä / :20s lepo.
1) 5-10 Wallball heittoa + 5+5 1-käden kahvakuulaheilautus + Maksimitoistot istumaannousua loppuaikana
2) Pyörä
3) 6-10 Rengassoutua + 6-8 Boxille askellusta + Maksimitoistot vuorikiipeilijää loppuaikana
4) Soutu
Nosta vauhtia ja valitse sopivat painot lämpöjen aikana.
KIERTOHARJOITUS
4 Kierrosta, 1:30 min töitä / :30s lepo
1) 6-10 Wallball heittoa + 5+5 1-käden kahvakuulaheilautus + Maksimitoistot istumaannousua loppuaikana
2) Pyörä
3) 6-10 Rengassoutua + 6-8 Boxille askellusta + Maksimitoistot vuorikiipeilijää loppuaikana
4) Soutu
HUOMIOITA
Harjoituksen tarkoitus on kehittää koko vartalon lihaskuntoa sekä hieman kestävyyttä. Hyvin onnistuneessa harjoituksessa saat tehtyä tasaisen suorituksen alusta loppuun pienen poltteen kanssa. Pyri valitsemaan haastavat painot siten, että saat sarjat aina hyvin putkeen laadukkailla toistoilla sekä pystyt etenemään määrätietoisesti liikkeestä toiseen.
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