Saturday, February 28, 2015

Week of 3/1- 3/7

LIFESTYLE:
Day 1 
A1. Banded Pull-ups x max reps (stop at 12) x 4 sets; rest 2 min btw
A2. Back Squat x 8 reps x 4 sets: rest 2 min btw
B. 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 
A1.  Push-ups on Tire x 10; rest 1min 
A2. Laying Glute Bridge with 3 sec hold at top x 10; rest 30 sec
B. Monster Walks x 10/side x 3 sets; rest 30 sec
+
3 rounds for time:
4 laps waiter's walk
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

Performance:
Saturday 3/7/15

A. 1 Squat Snatch every 90 seconds for 6 sets (9 mins) Goal is max load over the course of the 6 lifts, so not missing is crucial. 

B. 15 muscle-ups for time.   If you don't have muscle-ups, drill technique for 15 mins. 

C. row 2k @ easy pace, every 400m get off and complete 30s FLR on rings. 



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/