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

2-15-13 Workout

4 RFT
10 WB sit ups 20#
10 box jumps 24"
10 pull ups (mod. mostly sml org band, some purp.)

24mins 30sec
WOD Workout

3 Rounds for time of:

400 Meter Run
21 Kettlebell Swings (55#)
12 Handstand Push-ups (plates +abmat)
Snatch work Workout

Snatch work
5x5 Snatch grip deadlift 135# & 185#
5x5 Hang squat snatch

8 min to do 15 snatch w/ 135#
15-15-12-12-9 Workout

Thrusters
Pull-Ups (palm in)
1 min Plank
Dips
Rope Slam
2-15-13 Metcon (Bench, Ring Rows, Back Ext, BJs) Workout

Metcon:

4 Rnds: 12 Bench Press (195lbs), 20 Ring Rows, 25 Back ext, 30 BJs (24")

Time - 23:50
Valor Workout

2 RFT

5 Sandbag Burpees (25lb)
10 Superman
20 Pushup
30 Baskets (14lb)
40 Box Jump (30")
50 Air Squats
400 M Run
2-13-13 Workout

Warm Up:

1 min max DU

3 min AMRAP

5 med ball cleans(20lb)

10 wall balls(20lb)

Strength:

EMOM for 8min

1 powerclean + 1 Hang squat clean 115lb

WOD: 3 rounds

30 KB Swings 35

10 Squat Clean to Thruster 75lb

15 Burpees
2-12-13 Workout

Warm Up:

400 m Run

Mobility
3 rounds:
10 Mountain Climbers
15 PVC OH Squats

WOD: 3 rounds

400 m Run
12 OH Squats 75
21 Ball Slams 25lb
Manion Workout

7RFT
(Scaled 5RFT)
400M run
29 Back Squats 95lbs
2-7-13 Workout

Skill: Clean and Jerk

( do not exceed 50%)

WOD: 10 Min AMRAP

30 DU

10 Pull ups

Need a training program?

2-15-13 Workout

WOD Workout

Snatch work Workout

15-15-12-12-9 Workout

2-15-13 Metcon (Bench, Ring Rows, Back Ext, BJs) Workout

Valor Workout

2-13-13 Workout

2-12-13 Workout

Manion Workout

2-7-13 Workout