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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5/3/1 Squat (Cycle 6 - Week 3) Workout
Squat:
5 x 260
3 x 295
1+ 330 (3x PR)Dimmel deadlifts:
5 x 320
5 x 365
5 x 415 -
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The Illegitimate AMRAP Workout
Warm up
Run 800
3 rounds
7x Med ball clean 20#
7x Burpees
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus StretchThe Illegitimate AMRAP
Alternate runs
400/200m
Then complete Max reps scaled hand stand push upsUpon failure run, then continue HSPU. Score rounds completed and HSPU reps.
6 rounds
71 HSPUBench press 3-3-3+
5 65
5 85
3 100
3 125
3 140
3+ 165 achieved 4x reps -
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WOD mobility Workout
For 10 min:
Open book stretch x 30-60 s
90-90 rotations x 30-60 s
Banded lat pull x 30-60 s (per hand) -
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Monday Funday Workout
Pretty nice start to the week. Oly Lifting class is tonight, so I did not mind the relatively chill Monday WOD.
Warm Up:
All Skate - push ups, pull ups, squatsMobility:
Pain ball on feet
PVC pass-throughMax Effort:
High Bar Back Squat
7x
3 reps @ 70% of 1RM (205 lbs)MetCon:
10 minute AMRAP
7 Strict Pull Ups
7 Shoulder Presses @ 65 lbs(6th round included 7 shoulder presses and 3 strict pull ups)
Strict pull ups really made this AMRAP drag.