Tuesday, December 18th

Per 1 Final

A. 10 min to find your Front Squat 1RM

rest 2 min exactly

B. AMRAP in 10 min
10 Dead Lift (135#/95#)
10 Lateral Burpees

rest 5 min exactly

C. For Time:
25 Wall Ball
50 Shoulder to Overhead (45#)
75 Sit-Ups
50 Squats
25 Hand Release Push-Ups

Friday, December 14th

A. Dead Lift 8-8-6-6-4
B. 7 sets of:
20 sec Hang Power Clean (95#/65#)
20 sec Rest
20 sec Burpees
20 sec Rest
20 sec Box Jumps; Step Down
20 sec Burpees
20 sec Rest

Wednesday, December 12th

A1. Back Squat 8-8-8-8
A2. 12-15 K2E's x4
B. 5 Rounds For Time of:
5 Man Makers
25 Sit-Ups

Monday, December 7th

3 circuits, rest as needed between circuits.

5 min amrap:
20 sdhp
20 pushups

6 min amrap:
5 Hang power clean and push press- 95lb/65lb
10 pullups/lat pulldown


7 min amrap:
5 bench press AHAP – all same weight
10 burpee box jumps/step ups
15 air squats

Thursday, December 6th

WOD:
A. Thrusters 8-8-6-6-4
B. For Time:
800m Run
40 Squats
40 Lunges
800m Run
40 Squats
40 Lunges
800m Run

Tuesday, December 4th

"FGB"
One minute AMRAP at each of the 5 stations
Score is total reps from round, then total overall reps
3 Rounds with 5 min break between rounds

1. Wall-Ball (20#/10#)
2. SDHP (65#/45#)
3. Box Jump (24"/20")
4. Push-Press (65#/45#)
5. Row (Calories)

*Post total reps per round and overall total to comments (149+142+147=438)

Friday, November 30th

A1. Back Squat 8-8-8-8
A2. 8-12 Pull-Ups x4


B. For Time:
10 Rounds of
5 Push-Ups
7 KB Swings
9 Wall Ball

Wednesday, November 28th

A. Shoulder Press 8-8-8-8
B. Hang Clean 4-3-2-1
+
(Together...with a partner)
AMRAP in 10 min
10 Dead Lift (135#/95#/65#)
10 Lateral Burpees Over Bar

Monday, November 26th

A1. Bench 8-8-8-8
A2. SA DB Row 8-8-8-8
B1. Front Squat 8-8-8-8
B2. 8-12 K2E x4
C. 15 Back Extensions x4
D. 150 Abmat Sit-Ups For Time

Monday, November 19th

Testing Day:

A. Bench 1RM
B. Press 1RM
C. DL 1RM
D. For Time:
30 Thrusters (65#/45#)
500m Row

*Record all scores to blog for 10 pts, no later than Tuesday November 20th!

Thursday, November 15th

WOD:
Warm-Up: Jog, Wall Walk

A. Back Squat 3-3-3-3
B. Hang Power Clean 3-3-3-3

Then (Together)
AMRAP in 8 min
15 Air Squats
200m Run

Rest 4 min

AMRAP in 8 min
10 Burpees
15 KB/DB Swings

Tuesday, November 13th

WOD:
A1. Dead Lift 3-3-3-3-3
A2. 12-15 Back Extensions x5
Rest 3 min between
B1. Bench 3-3-3-3-3
B2. 8-12 Ring Rows x5

Then (on own)...
EMOM for 10 min
5 push-ups
10 sit-ups
15 squats

Thursday, November 8th

WOD
A. Hang power clean 3-3-3-3
B. Lat pulldown or pullups 12-12-12-12

C. (Together)
3x:
1 min burpees - outside
1 min box jumps - outside
1 min MB front squats – in db room
1 min SDHP – on platforms and in front of racks

Tuesday, November 6th

WOD:
A. Front Squat 8-8-8-8
B. Bench 8-6-4-2

Then (With Partner)...

For Time:

5 rounds for time of:
Run 200m
10 Push-Ups
20 Air Squats

Friday, November 2nd

WOD:
Skill: Hang Power Clean

A. Hang Power Clean 3x5

For Time:
10 Burpees
20 Box Jumps
30 Step Walking Lunge
40 Sit-Ups
50 Squats
40 Sit-Ups
30 Step Walking Lunge
20 Box Jumps
10 Burpees

Wednesday, October 31st

"Happy Halloween"

WOD:

"Lynne"
5 Rounds for Reps of
AMRAP Body Weight Bench Press
AMRAP Pull-Ups
Rest as needed after each round

Scale Options
Rx= Bodweight
Gold Scale= 90% Body Weight
Silver Scale= 75% Body Weight
Bronze scale= 50% Body Weight

Monday, October 29th

WOD:

A. Dead Lift 5-5-5-3
B. Shoulder Press x4

Then (on own):

AMRAP in 8 min
10 Wall Ball
1st Gate Run

Rest exactly 4 min

AMRAP in 8 min
10 KB Swings
10 Burpees

Thursday, October 25th

MORNING CLASS:

A. HANG CLEAN HIGH PULL 3X5
B. SA DB BENT ROW 3 X 6
+
WITH A PARTNER:
2 MIN AMRAP HAND RELEASE PUSHUPS
3 MIN AMRAP KBS (OR DBS) RUSSIAN
4 MIN AMRAP BOX JUMP

AFTERNOON CLASS:

REVIEW HANG CLEAN HIGH PULL, PARTNER UP AND PERFORM 5 REPS, FEEDBACK, 5 MORE REPS.  SWITCH, THEN WRITE DOWN WHAT YOU NEED WORK ON on the blog

A. HANG CLEAN HIGH PULL 3X5
A2.  PULLUPS OR LAT PULLDOWN 3 X 8

ON YOUR OWN:
WARM UP TO HEAVY SET OF 10
THEN FOR TIME:
10 BACK SQUATS
200M SPRINT
30 BURPEES

Monday, October 22nd

HOMEWORK IS TO WATCH THE VIDEOS (BOTH)
HANG CLEAN HIGH PULL

REVIEW SQUAT THRUSTER IN DETAIL


A1. BENCH PRESS 3 X 5
A2. HIGH BOX JUMP STEP DOWN 3 X 8

B1. SQUAT THRUSTER 3 X 5
B2. SA DB BENTOVER ROW 3 X 6 HEAVIER

+
WITH A PARTNER:
2 MIN AMRAP HR PUSHUPS
3 MIN AMRAP KBS (OR DBS) RUSSIAN
4 MIN AMRAP BOX JUMP

Friday, October 19th

WOD:
A. STRAIGHT LEG DEADLIFT X 8
A2. INCLINE BENCH PRESS (DB OR BB) X 6; 4 SETS

B1. WEIGHTED WALKING LUNGES X 16
B2. PUSHUPS OR DIPS X 10; 4 SETS

+
METCON:
ALTERNATING MINUTES FOR 20MIN:
8 BB SQUAT THRUSTER
8 BURPEES

Wednesday, October 17th

WARMUP
20 X SDHP
WALL FACING SQUAT X 10
BURPEES X 10 AFAP
400M RUN

WOD
A. SDHP X 5
A2. WALLBALLS X 10; 5 SETS REST AS NEEDED B/T

B1. SHOULDER PRESS X 3
B2.  PULLUPS X 10; 5 SETS REST AS NEEDED B/T

+
(TOGETHER AT TRACK)
400 M RUN
10 KBS
20 BURPEES
30 SITUPS
40 LUNGES
400M RUN BAKWARDS

Monday, October 15th

WOD:

A. Bench 3-3-3-3-3

B1. 5 SA DB Row x4 (each arm)
B2. 15 KB Swings x4
Rest 2 min

Then (on own)

AMRAP in 4 min of
10 Push-Ups
10 Box Jumps

Rest 4 min

AMRAP in 4 min of
10 Push-Ups
10 Box Jumps

Thursday, October 11th

WOD:

For Time:
21-18-15-12-9-6-3 rep rounds of:
Dead Lift (135#/95#/65#)
Burpees

Tuesday, October 9th

WOD:

A. Bench 5-5-3-3

B. Back Squat 5-5-3-3

C. 6 SA DB Rows x4 (each arm)

Then (on own)

For Total Reps:

Tabata Push-Ups (20 sec on, 10 sec off x8)
+
Tabata Sit-Ups

Thursday, October 4th

WOD:

A. Dead Lift 5-5-5-5-5

B. Front Squat 5-5-5-5-5

C. 3 sets for max reps of:
30 seconds of pull-ups
60 seconds of rest

+

For Time:

AMRAP in 8 min:
5 Burpees
10 Squats
15 Sit-Ups

Tuesday, October 2nd

Skill: Adult-Makers

WOD:

A1. Press 5-5-5-5-5
A2. 10 KB Swings x5

B1. Bench Press 5-5-5-5-5
B2. Lat Pull Down 5-5-5-5-5

C. 5 Sets of 5 Adult-Makers

Rest 3 min between sets

Friday, September 28th

WOD:

5 Rounds Each For Time of:
10 Strict Press
20 Step Walking Lunge
30 Wall Ball
400m Run

Record: Time for each round

Wednesday, September 26th

WOD:
A1. Back Squat 6-5-5-5
A2. AMRAP Pull-Ups x4
Rest 3 min between sets

B1. Dead Lift 6-5-5-5
B2. 10 Back Extensions x4
B3. 10 Box Jumps x4
Rest 3 min between sets

+

100 Abmat sit-ups for time

Record: weight for back squat and dead lift, pull-up reps, time for sit-ups

Monday, September 24th

WOD:
A. Bench 6-5-5-5

B1. 5 SA DB Rows (Each Arm)
B2. 10 KB Swings x4

+ (Together)

For Time:
400m Run
25 Burpees
25 Push-Ups
25 Air Squats
25 Sit-Ups
400m Run

Thursday, September 20th

WOD:
A1. Press 6-6-6-6
A2. AMRAP Pull-Ups x4
B1. Dead Lift 6-6-6-6
B2. 10 Box Jumps x4

+
AMRAP in 8 min of:
10 Air Squats
20 Step Walking Lunge
30 Sec Plank

Tuesday, September 18th

Skill:
DB Incline Press

WOD:
A1. Front Squat 6-6-6-6
A2. 10-15 K2E's x4
B1. DB Incline Press 6-6-6-6
B2. 15 KB Swings x4

+
AMRAP in 8 min of:
10 Burpees
20 Push-Ups
30 Sit-Ups

Friday, September 14th

Review: 
Weight per set!

Skill:
Back Extensions

WOD:
A1. Back Squat 8-6-6-6
A2. 12-15 Back Extensions x4
Rest 2 min between sets

B1. 6-8 SA DB Rows x4
B2. 12-16 Push-Ups x4
Rest 2 min between sets

+
Choose one:
10 min row @ 80%
15 min jog @ conversation pace
15 min bike @ 80%

Wednesday, September 12th

Skill:
Box Jumps & Walking Lunge

WOD:
* Anyone who did not complete the Benchmark WOD from Monday will complete it today.

A1. Bench 8-6-6-6
A2. 15 KB Swings x4
Rest 3 min between sets

B1. Dead Lift 8-6-6-6
B2. 10 Box Jumps x4
Rest 3 min between sets

+
3 rounds for time of:
20 abmat sit-ups
20 step overhead walking lunge

Monday, September 10th

Skill:
Pull-Ups, Thrusters

WOD:
Benchmark Day
For Time:
1000m Row
50 Thrusters (Bar)
30 Pull-Ups

*Scale pull-ups to band assisted or 2x jumping pull-ups
*Record time to blog and to roll sheet!

Thursday, September 6th

Skill:
Push Press, Dead Lift

Warm-Up:
Hip ROM

WOD:
A. Dead Lift 8-8-6-6
B. Push Press 8-8-6-6

+
For Time:
Run 400m
35 Wall Ball
20 Burpees
Run 400m

Tuesday, September 4th

Skill:
Front Squat, K2E's

Warm-Up:
1st Gate Run
Hip ROM

WOD:
A1. Front Squat 8-8-8-6
A2. 10 K2E's x4
Rest 3 min between sets

B1. Bench Press 8-8-6-6
B2. 10 KB Swings x4
Rest 3 min between sets

+
5 rounds for time of:
20 Abmat Sit-Ups
15 Squats
10 Push-Ups

Thursday, August 30th

Skill:
Press

Warm-Up:
2nd Gate Run
Hip ROM

WOD:
A. Press 8-8-8-6
B. DB Rows 6-6-6-6 (each arm)
+
1000m Row
rest 8-10 mins
1000m Row

Tuesday, August 28th

Skill:
Back Squat and Bench

Warm-Up:
Par Course Burpees
Hip Range of Motion

WOD:
A. Back Squat 8-8-8-6
B. Bench 8-8-8-6
+
Team WOD
AMRAP in 10 Minutes:
10 Wall Ball
10 KB Swings
10 Burpees

August 24th, 2012

2012-2013 School Year!!!

Optimum Fitness

Skill: 
Squat

WOD: 
8 rounds of 20 sec on and 10 sec off of:
Squats
Push-Ups
Sit-Ups

Thursday, June 7th

Optimum Fitness 2012

Class has come to an end for the 2012 school year.  Optimum Fitness per 4 finished the year with nothing better than a little competition.  8 athletes competed, there were 8 judges, and 24 students who were in charge of set-up and clean-up.  All 40 students made it a point to route on one another through the 3 brutal workouts listed below.  This has truly been a very fun class and I want to thank all of them for a wonderful year.
-Coach Cummings

Wod 1
With a 7 min running clock:
Find your Dead Lift 1RM
With the remaining time accumulate as many Double Unders as possible
Score is Dead Lift 1RM + Total Double Unders

Rest Exactly 10 mins

Wod 2
AMRAP in 7 mins of:
3 95# Thrusters
3 24" Box Jumps
6 Thrusters
6 Box Jumps
9 Thrusters
9 Box Jumps
etc...go as far as possible adding 3 reps per round
Score= Total reps completed

Rest Exactly 10 mins

Wod 3
For Time:
150 Shoulder to Overhead (45#)
100 Abmat Sit-ups
50 Burpees

Final Standings:
1st Place: Sagee Moyal
2nd Place: Morgan Ellis
3rd Place: Mikey Maher

Friday, May 25th

Optimum Fitness

WOD:
Create your own WOD (Must be approved by Coach Cummings and written on the board)

Schedule Moving Forward:
Wed, May 30th - Workout
Fri, June 1st - Swim
Mon, June 4th - Workout
Wed, June 6th - Competition

Wednesday, May 23rd

Optimum Fitness

WOD:

Option 1:
A. Press 3-3-2-2-1
B. Cleans 3-3-3-3
C1. 15 Back Extensions x4
C2. 15 GHD's x4

Option 2:
A. 2000m Row For Time
+
For 12 mins:
Every Odd Min complete 7 push-ups
Every Even Min complete 15 ABMAT sit-ups

Monday, May 21st

Optimum Fitness  

Congrats To Coach Warren for qualifying for the 2012 Crossfit Games!





 





WOD
A. Bench 5-5-5-3
B. Overhead Squat 3-3-3-3
+
3 Rounds For Time of:
21 Wall Ball
21 K2E's
1st Gate Run

Thursday, May 17th

Optimum Fitness

WOD:
7 Sets of:
3 Heavy Clean and Jerk
and
3 Rounds of:
3 Burpees
5 Box Jumps
Rest 7 mins between sets

*Post times per round

Tuesday, May 15th

Optimum Fitness

WOD:

3 Sets
10 Back Squat
20-25 Pull-ups
rest 5 mins between sets

3 Sets
20 Wall Ball
50 Double Unders (scale to 100 singles)
rest 2 mins between

3 Sets
15 Back Extensions
15 GHD Sit-Ups

Friday, May 11th

Optimum Fitness

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

Best Times From 1st Semester:
Duke McNeil 8:04
Isabel Chadwick 11:50

*Joey Warren's Best Time 5:50

Wednesday, May 9th

Optimum Fitness


WOD:

A1. Bench 5-5-5-3-3 rest 20 sec
A2. AMRAP (-2) Push-Ups x5
B1. Push Press 3-3-3-3
B2. AMRAP (-2) Pull-Ups
C1. 15 GHD Sit-Ups x4
C2. 1 min plank x4

Monday, May 7th

Optimum Fitness

WOD:
A. Power Cleans 2-3 x5
B. 50 Back Squat x3 (45#/rest 3 mins between)
C. 200 Step Walking Lunges for time
D. 25 GHD Extensions x4 (rest 90 sec between)

Thursday, May 3rd

Optimum Fitness

WOD:
A. Bench 5-5-5-3
+
For Time:
21 KB Swings (53/35#)
9 K2E's
15 KB Swings (53/35#)
15 K2E's
9 KB Swings (53/35#)
21 K2E's

Tuesday, May 1st

Optimum Fitness


WOD:
A. 2 Press/ 4 Push Press x4 (rest 3 mins between sets)
B1. 3 Deadlift x5 (rest 10 sec)
B2. 10 Burpees x5 (rest 3 mins between sets)
C. 15 GHD Situps x4 (rest 1 min between sets)

Wednesday, April 25th

Optimum Fitness

WOD:
In 30 minutes complete the following broken up in any way:

*Complete at an easy pace with no failed reps

100 step walking lunges
25 Pull-Ups
50 Bench Press at 50% of Max
2nd Gate Run
50 Air Squats
100 Abmat Sit-Ups
25 Box Jumps
50 KB Swings
25 Strict Press (75#/65#/45#)
50 Back Extensions

Monday, April 23rd

Optimum Fitness

WOD:
A. Back Squat: 3-3-3-3-3; rest as needed
+
10 rounds for time of:

• 3 power cleans (135/95/65)
• 5 burpees
• 7 wall balls

Thursday, April 12th

Optimum Fitness

WOD:
A. Bench 5-5-5-3-3
B. Front Squats 8-8-6-6-4-4 @4011
+
Badminton!!!

Tuesday, April 10th

Optimum Fitness

WOD:
A. Clean and Jerk Cluster 1.1.1 x5/rest 5 min between and drop weight after each one
B. 1000m Row for Time
+
3 to 5 Rounds Not For Time of:
15 GHD Sit-Ups
30 Abmat Sit-ups
45 sec side plank hold (each side)
rest 2 mins between sets

Friday, April 6th

Optimum Fitness

WOD:
100 KB Swings for Time (53#/35#)
 rest as needed
150 Abmat Sit-Ups for time
rest as needed
AMRAP pull-ups in 7 mins (scale to band pull-ups)

Wednesday, April 4th

Optimum Fitness:

WOD:
A1. Bench Press 3-3-3-3-3
rest 90 sec
A2. AMRAP Ring Push-Ups
rest 3 min

B1. Hang Squat Cleans 3-3-3-3-3
rest 90 sec
B2. 15 Box Jumps
rest 3 min

Monday, April 2nd

Optimum Fitness

WOD:
3 Rounds For Time of:
20 Dead Lift (155#/135#/115#/95#)
20 PVC OHS
20 KB Swings
20 Sit-Ups
20 Back Extensions

Thursday, March 29th

Optimum Fitness

Skill:
OHS and Wall Walks

WOD:
A. 2 Hang Power Clean/5 Front Squat x4
B. 1 Strict Press/5 Push Press x4
+
4 Rounds for time of:
400m Run
10 Hand Release Push-Ups
20 Air Squats

Tuesday, March 27th

Optimum Fitness

Re-Test Day (Compare to Friday 1/13/12)

Strength Focus:

Find your 1RM in the following:
Bench
Squat
Dead Lift

*Rest as Needed, should be about 5 sets to find 1RM

MetCon Focus:

15 min AMRAP of:
10 Wall Ball
20 Abmat Sit-Ups

Score is Rounds + Extra Reps

Friday, March 23rd

Optimum Fitness

Strength Group:
A. Dead Lift 5-3-AMRAP
B. 10 Dead Lift x5 (@50% of 1RM)
C. 12 GHD Raises x5
D. 50 GHD Sit-Ups For Time

MetCon Group:
AMRAP Push Press (35#/45#) in 5 mins
Rest 5 min
AMRAP Wall Ball in 7 mins
Rest 7 min
AMRAP Double Unders in 10 mins

Wednesday, March 21st

Optimum Fitness

Strength Group:
A. Back Squat 5-3-AMRAP
B. 10 Back Squat x5 (@ 50% of 1 RM)
C1. 15 GHD Raises x5
C2. 15 Box Jumps x5 rest 3 mins between sets
D. 100 Abmat sit-ups for time

MetCon Group:
A. Bench 5-4-3-2-1
B. Dead Lift 3-3-1-1-1
+
AMRAP in 12 Mins of:
10 SDHP (65#/45#)
15 Wall Ball
20 Abmat Sit-Ups
1st Gate Run

Monday, March 19th

Optimum Fitness

Strength Group:
A. Bench 5-3-AMRAP
B. 10 Bench Press x5 (50% 1RM)
C. 3-5 Weighted Pull-Ups x5
D1. 15 GHD Sit-Ups x4
D2. 30 ABMAT Sit-Ups rest 2 mins between sets

MetCon Group:
A. Back Squat 5-3-3-3
B. Hang Power Clean 3-3-3-2-2
+

7 rounds for total time:

10 chin ups

10 push ups

10 sit ups

10 squats

rest 20 sec

Thursday, March 15th

Optimum Fitness


Both Groups:
Design your own workout.
Post your workout and results in comments.

Tuesday, March 13th

Optimum Fitness

Strength Group:
A. Dead Lift 3-3-AMRAP
B. 10 Dead Lift x5 (@50% of 1RM)
C. 10 GHD Raises x5
D. 50 GHD Sit-Ups For Time

MetCon Group:
A. Bench 5-5-3-3-3
B. Front Squat 5-5-3-3-3
+
5 Rounds For Time Of:
15 Push-Ups
30 Squats
45 Abmat Sit-Ups

Friday, March 9th

Optimum Fitness

Strength Group:
A. Back Squat 3-3-AMRAP
B. 10 Back Squat x5 (@ 50% of 1 RM)
C1. 15 GHD Raises x5
C2. 15 Box Jumps x5 rest 3 mins between sets

MetCon Group:
A. 2 Press/3 Push Press x5
+
5 Rounds of:
5 Hang Clean/Jerk
10 Burpees
20 Box Jumps
Rest 5 mins between

Wednesday, March 7th

Optimum Fitness

Strength Group:
A. Bench 3-3-AMRAP
B. 10 Bench Press x5 (50% 1RM)
C. 3-5 Weighted Pull-Ups x5
D1. 15 GHD Sit-Ups x4
D2. 30 ABMAT Sit-Ups rest 2 mins between sets

MetCon Group:
A. 2 Hang Power Clean/3 Front Squat x5
+

For Time:

Run 400 m

50 KB

Run 400 m

35 KBS

Run 400 m

20 KBS

Monday, March 5th

Optimum Fitness

Strength Group:
A. Dead Lift 5-5-AMRAP
B. 10 Dead Lift x5 (@50% of 1RM)
C. 10 GHD Raises x5
D. 50 GHD Sit-Ups For Time

MetCon Group:
A. Back Squat 3-3-3-3-3
+
7 Rounds of:
7 Back Squat @ 60% 1RM
7 K2E's
7 Box Jumps
Rest 3-5 mins between each

Thursday, March 1st

Optimum Fitness

Strength Group:
A. Back Squat 5-5-AMRAP
B. 10 Back Squat x5 (@ 50% of 1 RM)
C. 12 GHD Raises x5
D. 100 Step Walking Lunges for time

MetCon Group:
A. Bench Press 5-5-3-3-3
B. 15 Back Extensions x5
+
1000m Row For Time
Rest 10 min
1000m Row For Time

Tuesday, February 28th

Optimum Fitness

Strength Group:
A. Bench 5-5-AMRAP
B. 10 Bench Press x5 (50% 1RM)
C. 3-5 Weighted Pull-Ups x5
D1. 15 GHD Sit-Ups x4
D2. 30 ABMAT Sit-Ups rest 2 mins between sets

MetCon Group:
A. Hang Power Cleans 3-3-3-3-3
+
For Time:
30-25-20-15-10-5 Rep Rounds of:
Wall Ball
KB Swings
Double Unders

Friday, February 17th

Optimum Fitness

Strength Group:
A. Back Squat 5-5-5
B. 10 Back Squat x5 (@ 50% of 1 RM)
C. Dead Lift 5-5-5
D. 10 Dead Lift x5 (@50% of 1RM)
E. 15 Back Extensions x5

MetCon Group:
A. Bench Press 5-3-3-3-1
+
For Time:
30 Burpees
40 Push Press (45#/35#)
50 Box Jumps
60 Squats
70 Sit-Ups

Wednesday, February 15th

Optimum Fitness

Strength Group:
A. Bench 5-5-5 (De-load phase)
B. 10 Bench Press x5 (50% of 90% 1RM)
C. 3-5 Strict Pull-Ups x5 (add wt if needed)
D. 10 DB Single Arm Rows x5
E. 100 abmat sit-ups for time

MetCon Group:
A. Push Press 5-5-3-3-1
+

for time:

30 thrusters (75#/65#/45#)

10 KBS (1.5/1 pd)

20 thrsuters

20 KBS

10 thrusters

30 KBS

Monday, February 13th

Optimum Fitness

Strength Group:
A. Dead Lift 5-3-AMRAP
B. 10 Dead Lift x5 (@50% of 1RM)
C. 10 GHD Raises x5
D. 50 GHD Sit-Ups For Time

MetCon Group:
A. Front Squats 5-5-3-3-3
+
For Time:
50 Jumping Pull-Ups
25 KB SDHP
50 Squats
25 KB SDHP
50 Jumping Pull-Ups

Thursday, February 9th

Optimum Fitness

Strength Group:
A. Back Squat 5-3-AMRAP
B. 10 Back Squat x5 (@ 50% of 1 RM)
C1. 12 GHD Raises x5
C2. 12 Box Jumps x5 (Step down after each)
D. 100 Step Walking Lunges for time

MetCon Group:
A. Bench Press 5-5-3-3-3
+
For Time:
Dead Lift (185#/135#/95#) x35
Row 1000m

Tuesday, February 7th

Optimum Fitness

Strength Group:
A. Bench 5-3-AMRAP
B. 10 Bench Press x5 (50% of 90% 1RM)
C. 10-15 Kipping Pull-Ups x5
D. 15 GHD Sit-Ups x4

MetCon Group:
A. Back Squat 5-5-3-3-3
+
50-35-20 Rep Rounds For Time of:
Push-Ups
Sit-Ups
Squats

Friday, February 3rd

Optimum Fitness

Strength Group:
A. Dead Lift 3-3-AMRAP
B. 10 Dead Lift x5 (@50% of 1RM)
C. 10 GHD Raises x5
D. 50 GHD Sit-Ups For Time

MetCon Group:

part 1:

AMRAP in 7 min:

10 thrusters - 65#/45#

5 burpees

 

Rest 10 mins between

part 2:

For Time:

50 Pull-Ups

100 Double Unders

Monday, January 30th

Optimum Fitness

Strength Group:
A. Back Squat 3-3-AMRAP
B. 10 Back Squat x5 (@ 50% of 1 RM)
C. 12 GHD Raises x5
D. 100 Step Walking Lunges for time

MetCon Group:
500m Row
40 Squats
30 Step Walking Lunges
20 Box Jumps
10 Burpees
500m Run

Thursday, January 26th

Optimum Fitness


Strength Group:
A. Bench 3-3-AMRAP
B. 10 Bench Press x5 (50% of 90% 1RM)
C. 10-15 Kipping Pull-Ups x5
D. 15 GHD Sit-Ups x4

MetCon Group:
A. Hang Power Cleans 3-3-3-3
+
4 Rounds for time of:
15 Wall Ball
30 Sit-Ups
1st Gate Run

Tuesday, January 24th

Optimum Fitness

Strength Group:
A. Dead Lift 5-5-AMRAP
B. 10 Dead Lift x5 (@50% of 1RM)
C. Power Cleans 3-3-3-3
D. 10 GHD Raises x5

MetCon Group:
A. Front Squats 5-5-3-3
+
10 min AMRAP of:
10 KB Swings
10 K2E's

Friday, January 20th

Optimum Fitness

Strength Group:
A. Back Squat 5-5-AMRAP
B. 10 Back Squat x5 (@ 50% of 1 RM)
C. 10 Box Jumps x5
D. 15 Back Extensions x5

MetCon Group:
5 Rounds Each For Time:
10 Dead Lift (135#/95#)
15 Box Jumps
20 Walking Lunges
Rest 3 mins Between Sets

Wednesday, January 18th

Optimum Fitness

Strength Group:
A. Bench 5-5-AMRAP (65%, 75%, 85% of 90% 1RM)
B. 10 Bench Press x5 (50% of 90% 1RM)
C. 10 DB Row Each Arm x5
D. 15 GHD Sit-Ups x4

MetCon Group:
Test Day
For Time:
250m Row
15 KB Swings
25 Burpees
15 KB Swings
250m Row

+
100 Abmat Sit-Ups for time

Friday, January 13th

Optimum Fitness

Strength Focus:

Find your 1RM in the following:
Bench
Squat
Dead Lift

*Rest as Needed, should be about 5 sets to find 1RM

MetCon Focus:

15 min AMRAP of:
10 Wall Ball
20 Abmat Sit-Ups

Score is Rounds + Extra Reps