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-
ENDURANCE CLASS Workout
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Week 4 Day 2 Strength
Front squat 5 reps at 65%, 5 reps at 75%, 5 reps at 85%, 2X3 at 95%
Snatch grip shrugs 3X10 at 95%
Hang snatch from above the knee + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 3X2 at 85%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 3 Strength
Back squat (10% lighter than day 1) 10 reps at 60% 1RM, 3X8 at 70%
Jerk squats 8 reps at 80% 1RM, 8 reps at 85%, 3X6 at 95%
Jerk 3 reps at 60% 1RM, 3X4 at 75%A. Single Leg RDL 3x10 per leg
B. Back Extensions 3x10
C. Reverse Crunch 3x10 -
Ninjat 14-16v WOD Workout
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20151106 WoD#1 Workout
"With a partner, complete the following for time:
-Row 100 calories
-100x wallball (9/6)-Row 50 calories
-50x wallball (9/6)-Row 25 calories
-25x wallball (9/6)ANY time that the wall ball stops moving or hits the ground, stop what you are doing and do 10 Burpee BarTouch (alt)
You must transition while the wall ball is in the air." -