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