Saturday, February 28, 2015

Week of 3/1- 3/7

LIFESTYLE:
Day 1 
A. Banded Pull-ups x max reps (stop at 12) x 4 sets; rest 2 min btw
B. Push-ups x max reps (stop at 15) x 4 sets; rest 2 min btw
C. Landmine Press x 8/arm x 4 sets; rest 30 sec btw.
D. T Bar Row x 8-10 reps x 4 sets; rest 1 min 
+
AMRAP 10 min
10 DB Push Press
5 DB Snatch/arm
10 Wtd Situps
5 Burpees

Day 2 
A. Back Squat x 8 reps x 4 sets: rest 2 min btw
B. Bulgarian Split Squats x 8/leg x 3 sets: rest 1 min btw
C. Laying Glute Bridge with 3 sec hold at top x 10; rest 30 sec
D. Monster Walks x 10/side x 3 sets; rest 30 sec
+
3 rounds for time:
20 jump switch lunges
30 double unders/50 singles 
40 step ups (not box jumps)

Day 3
AMRAP 30 min at 80% effort
AD 15 cal
15 abmat situps
15 KBS
Row 500m

Day 4
AD 25 min; Go hard for 12 sec on the EVEN minutes

Day 5
Open WOD 15.2

Day 6
Partner Workout
As a team of 2, partition with one partner working at a time:
Row 1k
20 laps waiters walk
30 burpees
40 abmat situps
50 air squats
60 flutterkicks each
Row 1k

PERFORMANCE: Follow www.opex.com/blog - Being or She

Sunday, February 22, 2015

Week of 2/22/15-2/28/15

Lifestyle:
New Template this week:
Day 1-
4 sets:
A1. Bench Press x 8; rest 2 min
A2. Ring Rows x 12; rest 2 min

3 sets:
B1. OH Tricep Ext x 15; rest 1 min
B2. T Bar Row x 8-10; rest 1 min

+
5 sets:
AMRAP Burpees in 1 min; rest 2 min

Day 2
A. 4 sets of Front Squat x 8; rest 2 min btw
B. 4 sets of Barbell Glute Bridge x 12 reps; rest 1 min
C. 3 sets of GH Raises @ 30x2; rest 1 min
D. 3 sets DB Walking Lunges x 20 (10/leg); rest 2 min
+
3 rounds
Row 500m
15 KBS
20 Step Ups

Day 3
Airdyne 15 min, 10 sec hard at the top of each min
+
5 rounds
50 Single Unders or 30 DU
15 abmat situps
Waiters’ Walk 4 laps (Heavy-ish; switch arms halfway)

Day 4 

5-6 sets:
:30 box jumps/:30 sec rest
:30 kbs/:30 sec rest
:30 burpees/:30 rest
:30 abmat situps/:30 rest
:30 Sandbag carry/:30 rest


Day 5 (Friday or Saturday) - Open WOD 15.1
Day 6 Partner WOD
30 min ARMAP - Alt movements
Mountain Climbers 20 steps
AD 20 cals
box step-ups - 20 reps

Performance: Go here for "Being" or "She" http://opexfit.com/blog/




Saturday, February 14, 2015

Week of 2/15/15

Lifestyle:
WEEK 8 - New template coming next week
Don’t forget to log your food!

Day 1 
4 sets:
A1. Single Leg RDL 10/leg; rest 1 min
A2. Bench Press x 8; rest 1 min

3 sets:
B1. GH Raise x 10 @ 30x2; rest 1 min
B2. Push-ups on tire x max reps (beat last week); rest 1 min

+
EMOM 16 min
Odd - 8 burpees
Even - 8 Heavy Russian KBS (HEAVY!)

Day 2
For Time At 80%:
25 Goblet Squats
50 Alternating DB Snatch
75 row cals
100 abmat sit ups
+
AD 10-15 min, go hard for 12 seconds on the top of every minute

Day 3
3 sets:
A1. Goblet Squat x 15; rest 1 min (if you can do this easily, you aren't using enough weight)
A2. Scap Pull-ups (wide grip) x 10-15; rest 2 min

3 sets:
B1. Laying Glute Bridge with 5 sec iso hold at top x 10; rest 1 min
B2. Barbell Row x 8; rest 2 min
+
75 walking lunges (no weight)
40 KBS
25 ring rows
40 KBS 
75 walking lunges

Day 4
21,18,15,12,9,6,3 rep rounds for time:
Box Jumps - 20/14"
Push Ups
Monster Walks x 3 sets of 15/side
+
Work on pull-ups if time

Day 5
3-4 sets @80%
Row 500m
15 Back Extensions
15 GHD Situps
15 KBS
Rest 3 minutes between sets

Day 6
In teams of 2, partition for time:
Row 1k together
100 DB Thrusters
80 KBS
150 Situps
Row 1k

Performance:
Go to http://opexfit.com/blog/ and follow "Being" or "She"




Saturday, February 7, 2015

Week of February 8th, 2015

9 am class on Friday 2/13 is canceled.  See you tonight!
LIFESTYLE:
Week 7
Day 1 
4 sets:
A1. RDL x 5 @ 40X1; rest 2 min
A2. Push ups x max reps on tire; rest 1 min

3 sets:
B1. Barbell Push Press x 10; rest 2 min
B2. GH Raises x 8;rest 1 min
+
5 minute AMRAP – 80 to 85%
Row 500m
AMRAP in remaining time:
5 Deadlifts – 60% 1RM
5 Burpees over bar
rest 5 min & repeat

Day 2 

AMRAP 25 min
AD 20 cal
20 abmat situps
30 double unders/60 singles
2 laps waiter’s walk/arm
(KEEP MOVING)

Day 3 
4 sets:
A1. Back Squat x 8 reps
A2. Ring Rows x max reps

3 sets:
B1. Barbell or DB Russian Step Up x 8/leg; rest 1 min
B2. DB Row (HEAVY) x 8; rest 1 min
+
For time: 1-2-3-4-5-6-7-6-5-4-3-2-1
Kettlebell swings, Russian – 55/35#
Pushup
(Really push it here.  Let’s see what you’ve got.)

Day 4
Row 500m HARD x 6 rest 2:30 between

Day 5 
Kettlebell Complex:
5 Snatch / arm
15 swings
15 Goblet Squats
5 Push Press/arm
rest 2 min between x 4-5 sets
+

50 turkish get-up (not for time. alt hands. moderate-heavy weight)

PERFORMANCE:
CHECK OUT THE OPT BLOG UNDER "BEING" OR "SHE"
http://opexfit.com/blog/

Saturday, January 31, 2015

Week of February 2nd

Week 6
Monday
Upper Body Push/Lower Body Pull

3 sets:
A1. Single Arm OH Press (Heavy) x 10/arm; rest 1 min
A2. Heavy Russian KBS x 10; rest 1 min


4 sets:
B1. Supine Flys x 10; rest 1 min
B2. Sumo KB Squat (weight hangs between legs) x 10; rest 1 min


+
10 min AD sprint 10 sec all out at top of the minute


Tuesday
Airdyne MAP
30s @90% effort
30s @ 50% effort 
x20


Wednesday
Upper Body Pull/Lower Body Push
4 sets:
A1. Pull-ups x 12; rest 1 min
A2. Overhead Walking Lunges x 20; rest 1 min


3 sets:
B1. Iron Scap Rows x 12; rest 1 min
B2. Goblet Squat x 10; rest 1 min

+

4-5 sets
:30 AD/ :30 rest
:30 Burpees/ :30 rest
:30 Plank hold/ :30 rest
:30 Box Jump (or step up)/ :30 rest
:30 Waiters Walk/ :30 rest


Thursday

10 min amrap @80%
Row 200m
5 Ring Rows
25m lunge (up and back length of the gym)

rest 5 min

10 min amrap @80%
AD 8 cals
25m Farmer carry  -heavy DB
5 sit-ups

rest 5 min

10 min amrap @80%
5 Push-ups
AD 20 cals
Jump Rope 30s

Friday
4 sets
A1. Deadlift x 4-6 reps.   Rest 90s
A2. Push-ups 10-12 reps. Rest 90s

+
3-4 sets
KBS- russian x 20 reps. Rest 1 minute
FLR - 1 minute. Rest 1 minute
GH Raises or DB RDL x 10 reps.  Rest 1 minute
Ring Rows x 10 reps. Rest 1 minute


Saturday
Make up a workout from earlier in the week OR

For time:
Row 800m
40 Wall balls

rest 10 mins

40 wall balls
Row 800m 



Performance:

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