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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Allison Workout
FOR TIME
50 x DU
10 x POWER SNATCH 45kg/30 kg20-15-10-15-20
DEADLIFT 90 kg/60 kg
BOX JUMP 60 cm/50 cm10 x POWER SNATCH 45 kg/30 kg
50 x DU -
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4x5 Back Squat + 1xME + TTB/Pullups-serie Strength
1a) 5X5 Strict TTB + 4 Strict Pull-ups + 3 Bar Muscle-ups – rest 2:00
1b) 4X5 + 1XME Back Squats – work to a near 5rm (no misses), then 1 ME UB set @ 90% of 5rm, rest 2:00
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SUNDAY GAINS - WEST Workout
5 min FREE FOAM ROLL & WEEKEND GAB ;D
Dynamic Warm up 5 mins
Set up 5 mins15mins
The Workout ...
300m RUN (end of St.Andrews Playground OR what-a-bagel depending on how averse you are to carbs vs sketch)
You go, I go
Partner doing exercise MUST finish 25 (at minimum) of 1 exercise before swap is permitted.(Note : 200m is .12 should take an average of
200 Jumping Pull Ups (TRX ROW)
200 TRX knee IN's
200 (total) Lunges (50/ per partner)
200 Conditioning Push-up (DB Floor Press)
200 TRX Side Knee IN's (50/ per Partner)
200 MB Over the Shoulder Boulder Slams
***BONUS 200 AB MAT CRUNCHES
35minsThen.....
BRUNCH ON, FRIENDS. BRUNCH. ON.
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WOD TEAM 070315 Workout