Wednesday, December 21st

Optimum Fitness

Both Groups Final:

"Filthy Fifty"
For Time
50 Box Jump
50 Jumping Pull-Ups
50 KBS
50 Step Walking Lunge
50 K2Es
50 Push Press
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders

Monday, December 19th

Optimum Fitness

Black Group:
A. Bench Press 3-3-3-3-AMRAP (80% of Last Set)
B. Dead Lift 3-3-3-3-AMRAP (80% of Last Set)

Orange Group:
A. Dead Lift 3-3-3-3-AMRAP (80% of Last Set)
B. Bench Press 3-3-3-3-AMRAP (80% of Last Set)

Friday, December 16th

Optimum Fitness

Both Groups:

"Jackie"
1000m Row
50 Thrusters
30 Pull-Ups

 or

21-15-9
OHS (65#/45#)
Burpees

Wednesday, December 14th

Optimum Fitness

Orange Group:
A. Press 5-5-3-3-3
+
1min amrap burpees
1min rest
1min amrap squats
1min rest
1min amrap double unders
1min rest
1min amrap sit-ups
1min rest
1min plank hold

Black Group:
A. Power Cleans 3-3-2-2-1-1
+
15-10-5 rep rounds for time:
Hang Squat Cleans (95#/65#)
Ring Dips

Monday, December 12th

Optimum Fitness

Orange Group:
A. Squats 5-5-5-3-3
B. Bench 5-5-5-AMRAP @ 70% of last set

Black Group:
A. Bench 5-5-5-AMRAP @ 70% of last set
B. Squats 5-5-5-3-3

Both Groups:
3 Rounds For Time of:
15 SDHP (65#/45#)
30 Box Jumps
45 Sit-Ups

Thursday, December 8th

Optimum Fitness

Orange/Black Groups:
Basketball

Tuesday, December 6th

Optimum Fitness

Orange Group:
10-9-8-7-6-5-4-3-2-1
Rep Rounds For Total Time Of:
K2E's
Box Jumps
Wall Ball

Black Group:
For Time:
10 Heavy Clean and Jerk
20 Wall Ball
30 Burpees
40 Step Overhead Walking Lunges
50 Double Unders

Friday, December 2nd

Optimum Fitness

Orange Group:
For Time:
500m Row
15 Burpees
25 KB Swings
15 Burpees
50 Step Walking Lunge

Black Group:
For Time:
30 Wall Ball
21 K2E's
30 Wall Ball
15 K2E's
30 Wall Ball
9 K2E's
30 Wall Ball