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-
Oly Lifting 11-08-2023 Strength
1) Squat or Power Snatch
1x1 (80%)
1x1 (85%)
1x1 (90%)
1x1 (95%)
*Based off 1RM Snatch. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.2) Snatch Pulls
3x2 (110%)**Based off 1RM Snatch. If no 1RM complete sets at RPE 10.
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AMRAP 12 Workout
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Strength 10-08-2023 Strength
POST CONDITIONING
Front Squats
3x5
- Use Light-Mod weight for all sets today. -
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WOD Workout
IN TEAMS OF 2
AMRAP x 15 MINUTES
15 Box Jumps
10 Burpees
5/5 Single DB Shoulder to Overhead
- Partners will complete every other movement in order. Ex: P1 does 15 Box Jumps, P2 does 10 Burpees, P1 does 5/5 Single DB Shoulder to Overhead etc. P1 works while P2 rests.OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Lat Prayer Stretch on Box
5/5 Moose Antlers
10/10 Single Arm DB Bent Over Rows
-Rest as Needed btw Sets- -
HSPU & OH lunges Workout
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Snatch complex Workout
Strength (load)
Build up to a heavy weight in a complex of ”Hi-hang snatch + Hang snatch + Snatch” in 15 minutes of.
Accessory (optional):
3-4 Rounds of:
8-12 Hamstring curls on rower
1:00 rest
20 Leg lifts over object
2:00 rest -
EMOM workout Workout
"Metcon (quality)
EMOM for 15 minutes of:
1) 20/15 Cal standing bike, damper set 10
2) 10 Power cleans 60/40kg
3) 10 Box jumps 24/20”
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