Wednesday, November 30th

Optimum Fitness

Orange Group:
A. Bench 5-5-5-5
+
10 Sets of:
10 Back Extensions
20 ABMAT Sit-Ups
Rest 2 mins

Back Group:
10 Sets Of:
10 Dead Lift (135#)
10 Ring Push-Ups
Rest 3 mins between sets

Monday, November 28th

Optimum Fitness

Orange Group:
A. Back Squat 5-5-5-5
+
3 Rounds Each For Time Of:
Run 400m
10 KB Swings
20 Wall Ball
Rest 5 min between rounds

Black Group:
A. Clean and Jerk 3-3-2-2-2
+
5 Rounds Each For Time Of:
3 Heavy Front Squats
6 Burpees
9 Pull-Ups
Rest 5 mins between rounds

Monday, November 21st

Optimum Fitness

Orange Group:
A. Bench Press 8-6-4-2
B. Front Squat 8-6-4-2
C. 2000m Row for time

Black Group:
A. Dead Lift (TnG) 5-3-3-3
B. Bench Press 5-3-3-3-AMRAP (70% of last set)
+
3 Rounds Each For Reps:
AMRAP Pull-UPS
AMRAP Push-Ups
Rest 5 mins between rounds

Thursday, November 17th

Optimum Fitness

Skill: Mobility Work


Orange Group:
4 Rounds For Time Of:
400m Run
15 OHS (45#/PVC)

Black Group:
21, 18, 15, 12, 9, 6, 3  rep rounds for time of:
Box Jump
Sit-Ups
Push-Ups

Tuesday, November 15th

Optimum Fitness

Skill: OHS


Orange Group:
21, 18, 15, 12, 9, 6, 3  rep rounds for time of:
Box Jump
Sit-Ups
Push-Ups

Black Group:
5 Rounds For Time Of:
400m Run
15 OHS (45#/PVC)

Basketball
A. Squat Clean Thrusters 5-5-3-3 rest 3 mins between
B. 100 Abmat sit-ups for time
C. Stretch (together)

Thursday, November 10th

Optimum Fitness

Black Group:
A. Bench Press 5-5-3-3-3
B. Hang Power Clean 3-3-3-3-1

Orange Group:
A. Back Squat 5-5-3-3-3
B. Press 5-5-3-3-3

Then (Both Groups)
3 Rounds for time of
25 Wall Ball
15 Push-Ups

Tuesday, November 8th

Optimum Fitness

Black Group:
A. Back Squat 5-5-3-3-3
B. Push Press 3-3-3-3
+
5 Sets for time of
5 Ring Push-Ups
10 Wall Ball
15 Sit-Ups


Orange Group:
A. Bench Press 5-5-3-3-3
B. Hang Power Clean 3-3-3-3
+
5 Sets for time of:
15 KB Swings
30 Sit-Ups

Basketball
A. Squat Clean Thruster 5-5-5-5
+
3 Sets of
10 Ring Push-Ups
20 Back Extensions
30 Abmat Sit-Ups
Rest 2 mins between sets

Friday, November 4th

Optimum Fitness
Benchmark Friday!

"Jackie"
For Time:
1000m Row
50 Thrusters (45#)
30 Pull-Ups

Thursday, November 3rd

Basketball
A. Bench 5 (60%), 5 (70%), 5 (80%), AMRAP @ 60%
B. 50 Unbroken ABMAT Sit-Ups x3 rest 30sec between
C. 25 Unbroken Back Extensions x3 rest 30sec between

Wednesday, November 2nd

Optimum Fitness

Black/Orange Group:
5 min AMRAP of:
10 DU's
10 Sit-Ups
10 Walking Lunges
Rest 5 mins
5 min AMRAP of:
10 Push-Ups
10 Squats
10 Ball Slams
Rest 5 min
5 min AMRAP of:
5 Burpees
10 KB Swings
1st Gate Run

Tuesday, November 1st

Basketball
3 Rounds for Time of:
7 Front Squats (95#)
14 Lateral Box Jumps (24")
21 Double Unders