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/