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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A1. Capacity Builder Workout
In a 1:30 Window:
9 Power Cleans (115/85)
9 Front Squats (115/85)
9 Push Jerks (115/85)
Time Remaining: Max Ring Muscle-ups
... Rest :30 Seconds then proceed to A2 -
Team WOD Workout
FT
30-27-24-21-18-15-12-9-6-3 (reps per team)partnered WB 9/6 kg
partnered weighted situps 9/6 kg
partnered DL 100/60 kg -
Fight Gone Bad Workout
Box Jumps (20")
Push Press (75#)
Calorie Row
Wall Ball (20#)
SDHP (75#)63 more than my first time on 3/5/12
Round 1: 117
Round 2: 80
Round 3: 74 -
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Squat Challenge Day 3, then "Isabel" Workout
Squat Challenge - 25#/20 reps
"Isabel"
For time
30 snatch 135/95 (MOD 35#)I wanted to work more on my form, so I went with a low weight. After the first ten I realized I'd gone WAY too low (finished in 2:05). Dawn suggested doing another 30, which felt good. Next time go to #45.
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CFSH WOD Workout
-Buy In-
Skill – Hang Power Snatch
Subbed 5/3/1 Deadlifts (scheduled for tomorrow)
210x3, 240x2, 270x16
(pussed out on last set of deadlifts, had more in me, but legs feeling it from run last night and general fatigue from last few weeks of training. Did 275x20 last cycle.)WOD
4 x 800M Run
Rest 3Min between each run.
*Took these easier, decreased speed each interval
4:00, 3:26, 3:19, 2:58-Cash Out-
3 x 50M Plate Pinch Farmer Walks
-used 45# metal plates -