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