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:

http://opexfit.com/blog/