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-
Tisdag 5/12 2017 Workout
A: 3min amrap:
15 Calorie row
15 Power Cleans 50/35
Rest 3:00
3min amrap:
12 Calorie row
12 Power Cleans 60/40
Rest 3:00
3min amrap:
9 Calorie row
9 Power Cleans 70/45
B: 20min EMOM(Optional)
Odd: 18/15 Calorie Row
Even: Amrap HSPU
Choose a number you can hold for the whole workout. Allways leave 3-5 reps in the tank. This should not be a killer workout, find a working pace. -
-
Warm up Workout
DAY 5
WARM-UP Of the Week
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps -
bike, front squat, box over jump Workout
40min amrap
20 cal assault bike
10 front squats
10 box over jumps -
D. Midline Workout
3x
10 Strict T2B
10 seated good mornings @60kg
30 ab mats
40m front rack KB carry 2x32kg -
-
-
A. Silverback Prime Workout
3 Sets:
7 x Single Arm Dumbbell Bench Press (Each Side)
200' Single Arm Overhead Carry (Change Every 50')
Aim is to better last week. We repeat primers on the second week, with a new set on the third week. -
12 minutes OTM push press and lunges Workout
10 Push Press on odd minutes @ 135
10 lunges on even minutes @ 135 -
Power cleans, push jerks, back squats Workout
A. Power clean and push jerk 3-3-3-3-3
-Worked up to 95#. Felt awkward but fast elbows helpedB. Back Squat 3-3-3-3-3
-Worked up to 175#