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-
4/9/21 Workout
Warm up(10)
3rds
10 plyo
10 single leg deadlift
10 heels to rearISO/COR(30)
Complete 6 giant sets of the following:
6 bicep curls
12 sit ups
6 tricep kickbacks
12 bicycles
6 reverse flys
12 alternating sit ups
6 push ups
12 russian twist
6 upright rows or 3 strict pull ups
Giant set-complete each movement back to back. Rest as needed between sets.Finisher
:30 side plank per side
1:00 chest opener -
Kun joululahjat tippuivat pukin reestä, joutuivat tontut töihin niitä etsiessä Workout
TBA
Timecap 35min
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RestDay! Workout
7:00 Power Clean Technique
8:00 Basic Endurance CrossFit
9:00 Mobility15:00 Power Clean Technique
16:00 Basic Endurance CrossFit
17:00 Mobility
18:00 Snatch technique
19:00 Mobility
20:00 Basic Endurance CrossFit -
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Endurance WOD Workout
Every 8 minutes x 5 sets:
12/9 cal bike or row
10 hang power clean 30/20 kg
15/12 cal bike or row
10 front squats 30/20 kg
18/15 cal bike or row
10 shoulder to overhead 30/20 kg -
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Conditioning Workout
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Wednesday Warm up Workout
Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:30 row @easy/mod pace
1:00 ski @easy/mod pace
5 push up to downdog
5 hr push ups
10 scap pull ups
10 kipping
10 barbell bench press (tempo slowly down, fast up) -
Weightlifting Workout
A:Snatch pull+power snatch+ squat snatch
B:power clean+ double push press
C: Emom 5’: Triple power clean increase weight