Saturday, January 24, 2015

Week of January 26th, 2015

Lifestyle workouts for the week 

Day 1
Upper Body Push/Lower Body Pull
4 sets:
A1. Bench Press x 8,6,4,2; rest 1 min (add weight each set) What can you do for 2?!?
A2. Superman Isometric Hold for 1 min; rest 1 min


3 sets:
B1. Push-ups x 8,10,12 reps; rest 1 min
B2. Deadlift 6,4,2 reps; rest 1 min (start heavy and add weight each set, reset after each rep)


Partner workout
Max calories on Airdyne in 10 minutes
Partners switch every 60 seconds.


+


40 ball slams not for time


+


Monster Walk sideways with band 10 steps per side x 2 sets


Day 2
"Fight Gone Bad!"  (with a small tweak)
 Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
KB swing - Russian, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 45 pounds (Reps)
Row (Calories)


Day 3
Upper Body Pull/ Lower Body Push
4 sets:
A1. Scap Pull-ups x 8; rest 1 min
A2. Front Squat x 6; rest 1 min


4 sets:
B1. Barbell Rows x 8; rest 1 min
B2. Hip Thrusts on Floor x 10 (hold 3 seconds at top or each rep)


For Max Reps/Calories:
3 Minutes of Airdyne (Calories)
1 Minute of Rest
3 Minutes of Kettlebell Swings
1 Minute of Rest
3 Minutes of DB or BB Thrusters


Finisher - Wtd Plank hold x 45 sec x 3 sets; rest 1 min between


Day 4
With Moderate Effort:
Row 500 Meters
Airdyne 1 mile
Row 500 Meters
rest 5 min


Repeat x 2


rest 3 min


60 Mountain Climbers; rest 2 min x 3


Day 5
Total Body
5 sets x 10 Goblet Squats; rest 1 min between
5 sets x 10 HARD ring rows; rest 1 min between
4 sets x 8 GH Raises (weight if necessary, 3131 tempo); rest 1 min between
5 sets x 8 DB push press; rest 1 min


Finisher: 3-4 sets of 10 pelvic tilts on floor


Performance:

Got to below blog, go to tab for "Being" group on the day. 


Friday, January 23, 2015

Saturday January 24th, 2015

Lifestyle:
complete in a controlled manner
30 ring rows
50 push-ups
50 squats


then
20 minute AMRAP @ 80%----Understand that 80% is a pretty good effort.
Mountain Climbers 20 steps
AD 20 cals
box step-ups - 20 reps




Tuesday, January 20, 2015

Wednesday January 21st, 2015

Remainder of the week January 21-25th, 2015


Lifestyle ---Remainder of week

Wednesday:

Upper Body Pull/ Lower Body Push
3 sets:
A1. T Bar Row x 8 with hold at top; rest 1 min
A2. Goblet Squat x 10; rest 1 min


4 sets:
B1. Ring Rows x 10; rest 1 min
B2. BB Front Rack Lunges x 16; rest 1 min


AMRAP 8 min
5 burpees
15 KBS
15 squats


Thursday

10 min amrap @80%
4 box jumps step down
12m bear crawl - one length of gym
1 min FLR

rest 5 min

10 min amrap @80%
Row 12 cals
5 push ups
15m FW – moderate  approx 35# for women.

rest 5 min

10 min amrap @80%
AD 5 min – cals
Row 5 min – meters

Friday

A1. 15 Goblet Squats. Rest 1 minute
A2. 15 Ring Rows. Rest 1 minute
A3. 15 wtd. sit-ups. Rest 1 minute
A4. 15 Russian KBS- moderate. Rest 1 minute
A5. 15 Push Press, barbell or dumbbell - moderate. Rest 2 minutes!


Performance:

We are following the below blog. The workout can be found under the below link, then click on the tab for the "being" group.

http://opexfit.com/blog/?page=a01be

*post on that blog. I will check it and they do some data collection there.  

Monday, January 19, 2015

Tuesday January 20th, 2015

Lifestyle: 
Day 2- AD sprints.

warm-up x 2-3 sets
Row 500m
10 ring rows
10 GHD sit-ups
10 back extensions
10 push-ups --use incline



21s ALL OUT
Pedal lightly for 1:39
x 10 sets

This should be HARD! Like as in almost unsustainable hard. Pedal as if someone is chasing you! This is the last week of sprints on this cycle. New AD work starts next Tuesday. 



Performance:

We are following the below blog. The workout can be found under the below link, then click on the tab for the "being" group.

http://opexfit.com/blog/?page=a01be

Sunday, January 18, 2015

Monday January 19th, 2015

Lifestyle:
Week 4
Day 1 Upper Body Push/Lower Body Pull

3 sets:
A1. Single Arm Floor Press x 10/arm; rest 1 min
A2. Superman Iso Hold 1 min; rest 1 min

4 Sets
B1. Perfect Push-ups x 10; rest 1 min.  These should be challenging but perfect form reps.
B2. GH Raises x 10; rest 1 min

For Time:
21, 15, 9 rep rounds for time:
Burpees
Box Jumps - 24/18″


Performance:

Slam-Fest competitors should get in some active recovery, foam rolling and stretching. 

Those that did not do Slam-Fest:

A. Squat Snatch @ 80% 1RM 6-8 singles; rest 90 seconds
B. Front Squat; 5 reps x 5 sets; rest 3 minutes

C.
For time:
75 Wall Balls
150 Double Unders

Friday, January 16, 2015

Saturday January 17th

There will be no 10 a.m. class today as we have the Slam-Fest.

Lifestyle:
Run 30s@80%
Runs 60s @ 50%
x 15 sets

Performance:

Slam Fest WODs

Thursday, January 15, 2015

Friday January 16th, 2015

Lifestyle:

4-5 sets:

A1. 20 Jump Squats; rest 1 min
A2. Barbell Row x 12; rest 1 min
A3. Weighted Plank Hold 1 min; rest 1 min
A4. Lite RDL x 10; rest 1 min
A5. Burpees x 10; rest 1 min


Performance:

*those competing in slam-fest should either rest today or just get in and get some sharpening movement in today. *

A. Squat Clean @ 85% 1RM – 5 singles; rest 2 minutes
B. Back Squats; 3 reps x 5 sets; rest 2 minutes
C. Pistol Technique/Mobility Work

D.
AMRAP in 10 minutes:
Thrusters @ 135#/ 95#
(complete 20 double under at the top of each minute)

Wednesday, January 14, 2015

Thursday January 15th, 2015

Lifestyle

10 min amrap @80%
8 step ups
20 DU or 30 single unders
4 GH sit up or weighted sit-up

rest 4 min

10 min amrap @80%
Row 200m
4 burpee over erg
30 sec side plank/side

rest 4 min

10 min amrap @80%
AD 15 cals
3 push up- perfect form
30m FW – moderate

Tuesday, January 13, 2015

Wednesday January 14th, 2015

Lifestyle:
Day 3

Upper Body Pull/Lower Body Push
4 sets:
A1. Pull-ups x 10; rest 1 min
A2. Jump Switch Lunge x 16; rest 1 min


3 sets:
B1. Single Arm DB Row x 10 with pause at top; rest 1 min
B2. Front Squat x 8; rest 1 min


3 sets:
AMRAP Ring Rows in 1 min
rest 30 sec
AMRAP Wall Balls in 1 min
rest 30 sec
AMRAP Sit Ups anchored in 1 min
rest 30 sec
AMRAP Double Unders in 1 min
rest 30 sec
AMRAP push ups in 1 min


Performance:

*If doing Slam - Fest you should not do this workout. Come in and get some work in but do not overdo the volume on anything. Stay sharp stay focused. 

A. Power Clean x 1/Hang Power Clean Below Knee x 1/High Hang Power Clean x 1: Build to a Max of the Complex
B. Deadlift @ 305# – 3 reps on the minute for 5 minutes

C.
For time:
1K Row
40 Power Snatches @ 105#/ 55#
500m Row
80 Kettlebell Swings @ 70#/55#

Monday, January 12, 2015

Tuesday January 13th, 2015

Lifestyle:

Day 2- AD sprints.

warm-up x 2-3 sets
Row 500m
10 ring rows
10 GHD sit-ups
10 back extensions
10 push-ups --use incline

Airdyne :
18s ALL OUT
Pedal lightly for 1:42
x 10 sets


Performance:

*If you are competing in Slam Fest, consider decreasing volume this week, especially towards mid-week.

A. Weighted Dips; 1.1.1.1.1 x 5 sets; rest 15 seconds between reps/2 minutes between sets
B. Freestanding Handstand Technique Work – 10 minutes
C. Supinated Strict L-Pull-ups: 30- 50 reps for time.  Cap of 15 mins.

D.
7 rounds for time:
7 Toes-to-Bar
7 Burpees