Just what the doctor Rx'd Workouts
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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-
Box jumps, SDHP Workout
Skill: Handstand holds, handstand push ups
WOD:
With a continuous running clock,1min box jumps 30/24
1min sumo-deadlift high pull 115/80 (MOD: 55#)
2min box jumps
2min SDHP
3min box jumps
3min SDHP158 - probably could've handled 60 or 65#. Was doing sets of 10 the first round, then 5's, (and 3's and 2's the last minute or so)
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box squat Workout
Afternoon:
15x100m (walk back) - Run closer to 130m or so. stopped after 13. started to feel calf and didn't want to risk it
all sets 22-24s. rest 1:37-1:44Morning:
A. Box Squat 10x2 w/chains. 45s rest
185# w/4 chains. too easy weight, but any higher and speed would have suffered.B1. Clean Pull 7x3 (1.1.1 format) 264,264,264,264, 275,275,275.. Good weight by the end
B2. Bench Press 7x3 w/chains. 155,175,175,175,175,175,175. all w/4 chains. good weight.
1 minute rest between B1&B2C. 3x20 (10/leg) walking weighted lunge (bar on back)
115#. tough, but done. almost all without pause step." -
Run, box jumps, shoulder to overhead Workout
WOD – 3 Rounds for time
400m run
20 box jumps
10 shoulder to overhead 135/95STOH impressively hard
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CF Santa Clara Workout
Power Clean - 70% x 3, 75% x 3, 80% x 3, 3RM (got up to 105#)
Overhead Squat - 70% x 3, 75% x 3, 80% x 3, 3RM (got up to 70#)
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5 Hang Power Clean (135/95) (used 75# bar)
5 HSPU (did strict DB press with 20# DB)
AMRAP 8minFinished 7 rounds + 4 hang power cleans
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04.23.2014 Workout
Strength
3-3-3-3-3 Back squat
Then ME @ 80% 3RM125, 145, 155, 165(1), 160(1)
Then 8 @ 125
Knew I wasn't hitting a new 3RM today. Legs wrecked from the weekend and yesterday.WOD
3 rounds
3min AMRAP
3 strict press (115/75)
6 box jump (24/20)
9 wall balls (20/14)
Rest 2 min65#. 7 rounds + 9 reps
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couplet of Box Squat x 5 and Dumbell Bench Press x 5 Workout
I did a continuously increasing load couplet of 5 reps each of Box Squat and Dumbell Bench Press
Box Squat (on 4 step up blocks-no belt): 95, 125, 145, 165, 175, 185
Dumbell Bench Press: 45, 60, 65, 70, 75 x 2
Good workout. I was not quite feeling super strong, so I was gradually adding weight, but all sets felt good. I thought I might have tweeked my bicep when I twisted the dumbell in moving it from the stand but it was fine after that.
I wasn't too hung up on keeping it on the minute, but I was moving with minimal rest between movements. It was more than on the minute more because I had to change the weights each set, but no big deal.
I did stretch a bit after as well. -
10 minute warm-up Cardio of EMOM max unbroken DUs, Couplet of: High Box Jumps and Strict Pullups Workout
I warmed up a little bit, and then did a 10 minute EMOM of max. unbroken DUs.
12,28,55,50,32,47,33,48,46,40 (total of: 391 avg. 39 per try)
Then I did a couplet of High Box jumps and Strict Pullups (15 reps each set)
I increased the height of the box jumps each time for about 7-8 reps. I stopped rebounding after I got to about 32" maybe.
Not too bad. A little tight in the hips and not as explosive as I'd want, but not too bad. Good couplet and the grip and arms were feeling the pullups ,but not quite enough sleep lately and I did pullups a couple days ago.
I did stretch for a little bit also before going back home. -
Track (Sprinting Drills, Hurdle Jumps, Sprints, Javelin) Workout
Track & Field
4 Laps of the Infield + Dynamic Stretching
2x30m Sprinting Drills (high knees, straight-leg bounds, B-skip, running B-skip)
3x6 Low Hurdles High Knee Runs
7x6 Low Hurdles High Knee Runs (with 4m pole)
6x6 Low Hurdles Alternating Single-Leg Jumps
6x10m Sprints from a lying start (fastest: 2.43s)
4x20m Flying Sprints (fastest: 2.17s)
Javelin Throws (700g)
1 Lap of the Infield + Static Stretching (Cooldown)