Optimal Sports Performance, Walkmill Ln, Cannock WS11 0XE, UK

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Workouts this week

February 16, 2020

 

 

Monday - Heavy Day

 

1. Deadlift - go every 2 minutes. No touch and go.

3 x 5 @70%

2 x 3 @75-80%

 

2. EMOM 8

 

a - 10 Weighted Step Ups

b - Max Press Ups in 20 seconds

 

3. 4 rounds for time - 10 minute cap

 

75 DU

10 STOH @60/40

15 Lateral Burpees

 

Tuesday - Gymnastics

 

1. Every 2 minutes x 4 of each

 

a - 5 Strict Pull Ups + 30 seconds max kipping pull ups

b - 5 Strict HSPU + 30 seconds max V-Ups

 

2. AMRAP 20

 

50/40 Cal Row/Ski

40 Wall Balls

30 Toes To Bar

20 Dumbell Power Cleans

10 Burpee Bar Muscle Ups

 

 

Wednesday - Weightlifting

 

1. Overhead Squat - 

 

a. Work to heavy 3 off the rack.

b. 3 x 10 @60% of weight found

 

2. AMRAP 3 minutes on 90 seconds off x 3 of each. Alternate between a and b.

 

a - 5 Power Snatch @50/35 + 10 Box Jump Overs

 

b - 5 Hang Squat Cleans @50/35 + 10 Dumbell STOH @22.5/15

 

Endurance

 

6 MIN ON – 2MIN off x 2 of each

A) 15 Burpee Pull ups + 50 Double Unders + Max Wall balls

B) 15 DB Thrusters @ 22.5/15kg + 50 Box Jumps + Row Max Meters

 

Barbell

 

1. For time

10 Rnds


3 BFB + 3 Squat cleans @60/40kg

10 Rnds


10 Press ups + 2 Clean and Jerks @70/45kg

10 Rnds


5 Pull ups + 1 Thruster @80/50kg

 

 

Friday 

 

1. TBA (TO BE ANNOUNCED) 

PARTNER WOD 

 

If you follow the program outside of the gym make sure you tag us on social media so we can keep up with your progress! (FB- optimalsp, Insta - optimal_sp)

 

 

 

 

 

 

 

 

 

 

 

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