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-
1/2 Jake Workout
5x2 heavy push press + 1 split jerk
(95#,115#,125#,135#,145# - failed on 2nd attempt)PR for Push Press at 145#. Keep moving up!
Jake
10min AMRAP (normal Jake is 20min)
10 push press (115/75#)
10 KB swing (53/35#)
10 box jumps (24/20")- 4 rounds + 10 Push Press + 10 KB Swings + 4 Box Jumps. Should have RX'd for lower rounds. Used 95# and 40# KB, 24" Box.
Post WOD
1 mile with 6:30am class group ... with our fearless leader Melissa. -
Front squat strength development week4 Strength
descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 5 reps at a greater weight than the previous week 2.5 - 5kg . -
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Partner WOD Workout
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Metabolic - Gymnastic Workout
10-9-8-7-6-5-4-3-2-1
toes to bar
single leg squat e.l.
lunge e.l.
every 3min 5 burpees -
Gymnastic strength Workout
• 6 Min AMRAP of:
Strict Handstand Push Ups
Scegli se lavorare a pavimento o con Deficit (10/5 cm) o con Vest (9/6Kg) + Deficit (5/10 cm) -
7/7/17 Workout
Start up(14)
stretch 4 minschoose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope
3rds(8)
8-12 dips
8-12 bent over row
12 du's or attemptsMetcon/Metcon-comp(20)
open gym-make up a wod from the week or
5 giant sets
10 curls
10 sh press
10 upright row
10 dips/ring dips
20 cal row or 40 du's*rest as needed in between rounds
work up to heavy (12)
strict/bench press/bent over rowFinisher
2 min s/a para stretch
2 min hip distraction
100 temp tantrum -