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-
Warmup Workout
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Handstand Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring Front Plank 0:30-1:00 -
Filthy Fifty Workout
Filthy Fifty
50 Box jumps - (note box size)
50 Jumping pull-ups
50 Kettlebell swings - (note kb weight)
50 steps walking lunge (total reps)
50 Knee Hug situps
50 Push press (L1-65/45, L2-55/30, L3-45/20)
50 Supermans
50 Drop Squats
50 Burpees ( L1-Pushup, L2-No Pushup, L3-Elevated)
50 Double unders - (Modified to 250 singles)Record time and all weights if different than level
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CFMEDA 07.07.14 Workout
AMRAP 12:
4 Barbell Bear Complex 50/35
21 DU
1 Complex = 1 Power Clean, 1 Front Squat, 1 Press, 1 Back Squat, 1 Press. -
2016.10.12.WEDNESDAY Workout
Pause Back Squat x 2 x 6 sets@80%
Power Cluster + Hang Power Clean + Hang Squat Clean + TNG Squat Clean daily max
Metcon (Time)
5 UNBROKEN rounds for time: (You can drop the weight after a full round of the complex)
2+2+2+2@80% of AMetcon (Time)
5 rounds for time:
10m Fat Bar OH Walking Lunge@40/30kg
5 Bar MU's
10m Fat Bar OH Walking Lunge@40/30kg
15 T2B -
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Week 1 Day 1 Strength
Back squat: 10 reps at 60% of your 1RM, then 3X10 at 70%
Power clean+push press (complex): 5 reps at 60% of your 1RM, then 3X5 at 70%
Clean pull from below the knee: 3X5 at 80% of your 1RM
Bench press: 10 reps at 60% of your 1RM, then 3X10 at 70%A. Pistol squats (modify height if necessary) 3X5 per leg
B. Single-leg reverse hypers 3X15 per leg
C. Ab wheel rollouts 3X10 -
WOD 30.10 Workout
Clean complex:
clean pull x 2
clean
hang cleanWork up to 5 moderately heavy sets.
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Week 2 Day 2 Strength
Front squat 5 reps at 65%, 5 reps at 75%, then 5X5 at 85%
Snatch grip shrugs 3X10 at 85%
Hang snatch from above the knee + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 3X2 at 80%A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
B. DB Pendlay rows 3x10
C. OH tricep extension 3x10 -
Week 3 Day 2 Strength
Front squat 5 reps at 65%, 5 reps at 75%, then 5 reps at 85%, 3X4 at 90%
Snatch grip shrugs 3X10 at 90%
Hang snatch from above the knee + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 4X2 at 80%A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
B. DB Pendlay rows 3x10
C. OH tricep extension 3x10