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