Thursday, December 29, 2011

Friday December 30th, 2011

"Jackie"

for time:

1000m row
50 thrusters @ 45lbs for both men and women
30 pull-ups

Thursday December 29th, 2011


21,18,15,12,9,6,3 rep rounds for time:
Box Jumps - 20/14"
Push Ups
 

Wednesday December 28th, 2011


Weighted Chin Up - build to a 5RM
(include BWT in score)
(in b/t each set, practice some challenging sets of HSPU)
 

Tuesday December 27th, 2011

Press - 3 tough reps
rest 0 sec
15 toes to bar AFAP
rest 3 min x 5 - add weight to press per set
+
200 lunges for time
 

Monday, December 26, 2011

Monday December 26th, 2011

For time:
Row 500 m 
20 KBS
30 situps
40 push-ups
30 situps
20 KBS
Row 500 m 

Thursday, December 22, 2011

Tuesday, December 20, 2011

Tuesday December 20th, 2011


AMRAP strict chin ups in 5 min
rest 30 sec
AMRAP Wall Balls in 4 min
rest 30 sec
AMRAP Sit Ups anchored in 3 min
rest 30 sec
AMRAP Double Unders in 2 min
rest 30 sec
AMRAP push ups in 1 min

Sunday, December 18, 2011

Monday December 19th, 2011

If you did not attend Saturday's session you will do the workout from that date.

If you did attend saturday's session:

spend 10 mins on a movement or skill of choice Double unders, push-ups, pull-ups etc.,

then max calories on the rower in 10 minutes.

Saturday, December 17, 2011

Saturday December 17th, 2011

 
5 sets
5 tough Front Squat constant movement
10 toes to bar AFAP
Airdyne 20 sec max effort
(rest walk 5 min actively b/t sets - keep all sets for FS same load and challenging)

Post weights used for front squats and calories for Airdyne sprints

Thursday, December 15, 2011

Thursday December 15th, 2011

A. Hang Power Clean - 2,2,1,1,1; rest 5 min
+


3 sets
5 TnG Hang Power Clean 
5 Box Jumps High @11x1 with mandatory step down
10 burpees  AFAP
rest 3 mins between sets. 

Wednesday, December 14, 2011

Wednesday December 14th, 2011


5 min @ 80%:
10 lunges
10 sit ups
rest 3 min walking actively
5 min @ 80%:
10 step ups
5 pull ups
rest 3 min walking actively
5 min @ 80%:
5 toes to bar
10 squats

Monday, December 12, 2011

Tuesday December 13th, 2011


5 sets:
AMRAP push ups
rest 10 sec
20 KBS tough and constant
rest 2:30 b/t sets
 
scale up the push-ups to ring push-ups if you are achieving 25 or more per set. 

Sunday, December 11, 2011

Monday December 12th, 2011

A. Snatch Grip Deadlift   @32x1     6,6,4,4   rest 4 mins between sets

B. 30 Turkish get ups.  light weight.

C. GHD sit-ups   10-20 reps x 3 sets.    Rest 30 seconds between.  

Friday, December 9, 2011

OPT Online Competition workouts

The OPT Online Competition Workouts Announced!!!



#1
Find a 1RM Power Snatch (in KILOGRAMS)
Find a Max reps chest to bar chin ups 1 attempt
Score is kilogram total + Reps
(max time limit to get 2 scores = 25 min)
rest 45 min


#2
"Little Liz"
15-10-5
Squat clean 135/95#
Ring dips
Score is total time
rest 2 hours


#3
In 27 minutes for females (25 minutes for males)
Row 5K
With remaining time, Max rep burpees
Score is burpees rep total



We will provide scaling options for workout # 2, and will rank our gym members based on the scaling score. If you complete as workouts as rx'd we would like you to submit your score : http://optexperience.com/optconstructionseries_2_scoring


Thursday, December 8, 2011

Thursday December 8th, 2011

Those competing Saturday:

30 sec amrap burpees
30 sec rest
30 sec amrap strict pull-ups
30 sec rest
30 sec Airdyne @ 90%
30 sec rest 
x 3 sets

+
20 sec row @ max effort
Rest 4 min x 2

For those not competing Saturday


2 min wall balls
2 min KBS - 1.5/1 pd
2 min burpees
2 min double unders

Wednesday, December 7, 2011


A1. Standing Press - build to a 1RM
A2. Weighted Pronated Medium Grip Chin Up - build to a 1RM
(rest as needed b/t sets; as many sets as needed)

+
For those competing Saturday in the OPT Big Dawg Online Competition:
3 rds for time
10 push Press- 95#/65#
10 Box Jumps 24"/18"

For those not competing:
6 rds for time:
10 push Press- 95#/65#
10 Box Jumps 24"/18"

Monday, December 5, 2011

Tuesday December 6th, 2011


Reminder:  Class is at 5:30pm today


5 sets:
5 Front Squat
7 burpees AFAP
7 chin ups AFAP
rest 5 min b/t sets

post front squat loads and times per set to comments. 

Sunday, December 4, 2011

Monday, December 5th, 2011

Tuesday night's class will be at 5:30.

AMRAP 10 min:
10 deadlfifts 135/95#
10 Ring Dips

Friday, December 2, 2011

Sunday December 4th, 2011

3 rounds for time
Run 400m
20 Toes to bar
20 wall balls


Post time and scaling to comments.