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.