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 26th, 2011

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

Friday December 23rd, 2011

10,9,8,7,6,5,4,3,2,1 rep rounds for time;
Push Jerk - 115#/75#
Chin Ups

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

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 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 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 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

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. 

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.  

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 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

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"

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. 

Monday, December 5th, 2011

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

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

Sunday December 4th, 2011

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


Post time and scaling to comments.