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-
Basics Class - MBC, HPC, FS, BS Workout
MedBall Clean - technique
Hang Power Clean - technique
Front Squat - security drops
Back squat - spotting -
Monday April 16 Workout
Weightlifting
Back squat
-3x4 @ 80%
Strict Press
-3x5 (close to failure)
Glute Ham Raises
-2x (10-15 Reps)
Good morning
-2x(10-15 Reps)
Barbell Hip extensions
-2x(10-15 Reps) 155-175lbs
1 min Wall sits
-3x -
-
Superkids 10-13 v WOD Workout
Parin kanssa vuorotellen
5 x
12 käsipainotempausta
6 rengaspunnerrusta -
15.11.2017 Ke Perusryhmä Penkki Workout
Penkki 3x4x70%, 5x4x80%
Merkkipenkki 5x5 (rinnalla selvä pysäytys, painot n. 60%)
Kulmasoutu 100 toistoa (12-20 toistoa / sarja)
Palauttavaa/kuntouttavaa olkapää-jumppaa (voit katsoa YouTubesta esimakua blackburns for shoulders) -
-
Warmup Workout
3 Sets
10 Dumbbell Side Plank Rotations/side
4 Complexes (Cross Body Dumbbell Muscle Snatch + Single Arm Dumbbel Push Jerk) per arm
5 Depth Over Box Jumps (drop from 6" plates) -
Accessory wod Workout
5 sets:
30 second face-up GHD sit up hold
30 second hip extension hold (Sorenson Hold)
10 Landmine Rainbow rotations (10 each side)
-
-
Lower Accessory Workout
5RFQ
10 Bulgarian split Squat (ea)
5 Broad Jumps
10 SL Deadlift (ea)
5 Box Jumps