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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SPCOM29102019 Workout
PARTE A
Warm up
Squat flow
Then 3 round
10 cal bike
15 wall ball
10 db box step overPARTE B
Back squat 4x12 65% rest 2’Bent over row ( da 10 a 1) dopo ogni set 9 metri broad jump rest 30’’ ( peso per 10 reps ub)
PARTE C
C1
Dal Rack:2x 2+2 70%
1x 2+2 80%
1x 1+1 90%
Rest 60”
C2
Bar Complex
5x 30” Bar Hold + 3 Strict Pull Ups + 3 Strict c2b + 3 TTB Strict
Rest 90”
WOD 1
AMRAP 20'
4 Power Snatch (70-60/45-35)
8 Ring Dips
12 Box jump overwod2
AMRAP 12'
50mt Shuttle run o 40" bike max effort
2 rope climb
3 Bear Complex (60-50/45-35kg)
Rest 1'
1 Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press -
WOD 010415 "LEVRAI" Workout
For Time :
21.18.15.12.09.06.03.
► Power Clean
► Sit Ups
► Hip Extension -
5C Imported Workout
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Back squat + strict ring MU/ Thrusters EMOM Workout
Tuesday 19th September
TEMPO BACK SQUAT (20X1)
3 x 8
Start light enough to add weight for a few weeks.
Post loads to comments.
Performance
Every Minute on the Minute x 14:
Even Minutes: 3 Thrusters 155/105
Odd Minutes: 3 Strict Ring Muscle-UpsThe Thruster should be heavy. You can Squat Clean Thruster (Cluster) the first rep of each set. Scale the reps on the Muscle-Ups if you can’t do 3 strict in under 30 seconds, or if you done “a few” Muscle-Ups you can choose to do 3 strict Banded Transitions on the low rings instead. Use a false grip and start with straight arms.
Fitness
Every Minute on the Minute x 14:
Even Minutes: 3 Thrusters 115/80
Odd Minutes: 3 Strict Chest-to-Bar Pull-Ups + 3 BurpeesThe Thruster should be heavy. You can Squat Clean Thruster (Cluster) the first rep of each set. Scale Pull-Ups to Banded Pull-Ups as needed but be sure to get your chest to the bar.
Post work and Rx to comments.
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CFS Aukusti Workout
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