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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Heavy Push Press & Dead Lift Workout
WOD:
5 Rounds:
5 Push Press (45)
5 Dead Lift (115)I'm still not putting heavy things over my head because of my shoulder, so light weight and I went for speed
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Skill Work - Squat Clean/Chest To Ring Workout
Squat Clean (3 rounds of 10 reps at 115lbs)
Chest to Ring (3 rounds of 10 reps)
* All reps done with fake grip -
08.16.11 WOD HSPU & Box Jumps Workout
400 m Run For Time (2:20, i know, i know)
then
9,12,15,12,9
Box Jump 20"
HSPU (Did to depth of 2 abmats
400 m Run For Time (2:15 I did not want to do burpees)
“1 burpee for every second your time is off from the first time” -Total time from START of the ENTIRE WOD was 17:45. Took a little time for the HSPU, but it was the first time out of the bands, so I'm ok with it.
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2-2-12 Workout
3 Rounds
7 Around the Worlds #135 (2 R#43, 1R#33)
7 Ring Dips (purple)
7 Body Blasters (purple/jump) -
Run Amstelpark Workout
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08.17.11 WOD Hump Day, Do Work! Workout
Sumo Deadlift 2RM 235#s!!PR
5 min rest then:
400m Run Backward
200m Run Forward
100 Double Unders
30 Kettle Bell Swing 18kg
20 Box Jump 20″. I did 24"!!
200m Run
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Oly: PSN-OHS-BS-GDMN Workout
PSN
50/4x2
22kgOHS
50/5 60/4 70/4 75/4x2
24kg 30kg 35kg 37kgBS
50/8 60/4 70/5 75/5x4
46kg 55kg 65kg 70kgGMDN
50/8 60/6, 8x2
23kg 27kg -
5-5-5-5-5 Snatch Grip Deadlift Workout
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The Slosh WOD Part I Workout
Teams of 2^
400 meter Slosh Pipe Carry
100 Toes to Bar*
100 KB Snatches (40 LBs)*
100 Lunge Steps (55 LBs plate held overhead)*4 minute Tabata Plank Holds
^ok, fine … teams might be an overstatement. It was me and my friend Khris :)
*one team member worked on the exercises while the other did as many Turkish Get Ups as possible until you switch.