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-
Power snatches & DU Workout
EMOM3
7 Power snatches 30/20kg + 30 DURest 90s
EMOM3
5 Power snatches 40/30kg + 30 DUREST 90s
EMOM3
3 Power snatches 50/35kg + 30 DU -
Conditioning 19-01-2020 Workout
EMOM 12:00
ODD MINUTES: 10 Burpees
EVEN MINUTES: 7 Power Clean + S2OH @60/42.5 -
Warm up Workout
Row / Air bike: 90s.
2 rds:
12-15 Air squat
9-12 Muscle snatch
6-9 BurpeeRow / Air bike: 60s.
Mobility:
- Spider lunge + twist (alt.)
- Up & down dog
- Thoracic w/ ball + barbell
- Pigeon stretch
- Shoulders -
8x3 Deficit deadlift (speed pulls)(vol1.13) Strength
- Use a 5cm plate
- @60-65% of 1RM
- Use resistance bands (small resistance on start and ~15-20% of 1RM on top) (same settings than last week)
- Deadstop, NO TNG!!!
- Every lift 100% effort
- Rest 2-4min
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Extra Credit 13-01-2020 Workout
3 Rounds of:
Banded Glute Bridge x 30
Standing Calves x 30
Rest as needed -
Warm up Workout
60s. Row / Air bike
2 rds:
12 Air squat
9 Ring row
6 Push up60s. Row / Air bike
2 rds:
5-8 Deadlift
5-8 Hang Power clean
5-8 Front squat
5-8 Shoulder press -
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Extra Credit 10-1-2020 Workout
3 Rounds of:
Banded Pushdowns x 15
Alternating DB Curls x 10 each
Then,
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale -
1.Conditioning Workout
"Bike Drop"
Teams of 3, with a 30:00 Cap:
60/40 Calorie Assault Bike,
75 Power Snatches,
75 Thrusters (75/55),
60/40 Calorie Assault Bike,
60 Power Snatches,
60 Thrusters (95/65),
60/40 Calorie Assault Bike,
45 Power Snatches,
45 Thrusters (115/80),
60/40 Calorie Assault Bike,
30 Power Snatches,
30 Thrusters (135/95),
60/40 Calorie Assault Bike,
15 Power Snatches,
15 Thrusters (155/105)