Week of January 26th, 2015

Lifestyle workouts for the week 

Day 1
Upper Body Push/Lower Body Pull
4 sets:
A1. Bench Press x 8,6,4,2; rest 1 min (add weight each set) What can you do for 2?!?
A2. Superman Isometric Hold for 1 min; rest 1 min


3 sets:
B1. Push-ups x 8,10,12 reps; rest 1 min
B2. Deadlift 6,4,2 reps; rest 1 min (start heavy and add weight each set, reset after each rep)


Partner workout
Max calories on Airdyne in 10 minutes
Partners switch every 60 seconds.


+


40 ball slams not for time


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Monster Walk sideways with band 10 steps per side x 2 sets


Day 2
"Fight Gone Bad!"  (with a small tweak)
 Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
KB swing - Russian, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 45 pounds (Reps)
Row (Calories)


Day 3
Upper Body Pull/ Lower Body Push
4 sets:
A1. Scap Pull-ups x 8; rest 1 min
A2. Front Squat x 6; rest 1 min


4 sets:
B1. Barbell Rows x 8; rest 1 min
B2. Hip Thrusts on Floor x 10 (hold 3 seconds at top or each rep)


For Max Reps/Calories:
3 Minutes of Airdyne (Calories)
1 Minute of Rest
3 Minutes of Kettlebell Swings
1 Minute of Rest
3 Minutes of DB or BB Thrusters


Finisher - Wtd Plank hold x 45 sec x 3 sets; rest 1 min between


Day 4
With Moderate Effort:
Row 500 Meters
Airdyne 1 mile
Row 500 Meters
rest 5 min


Repeat x 2


rest 3 min


60 Mountain Climbers; rest 2 min x 3


Day 5
Total Body
5 sets x 10 Goblet Squats; rest 1 min between
5 sets x 10 HARD ring rows; rest 1 min between
4 sets x 8 GH Raises (weight if necessary, 3131 tempo); rest 1 min between
5 sets x 8 DB push press; rest 1 min


Finisher: 3-4 sets of 10 pelvic tilts on floor

Performance:

Got to below blog, go to tab for "Being" group on the day. 

http://opexfit.com/blog/?page=a01be