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 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/
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