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This weeks workouts


Monday - Strength


1. Superset x 4 - rest 1 minute after the pull ups - goal is to go heavier than 2 weeks ago


a - 20m walking db lunge

b - 5 weighted pull ups


2. Bench Squat


6 x 2 @weight found for heavy 5 2 weeks ago


3. AMRAP 15 - you go I go, perform the bench into the power cleans then swap before going onto the erg


10 DB Bench Press

10 Dumbbell Power Cleans

12/9 cal eg


@22,5/15's


4. 30 SDL each each for quality



Tuesday - Gymnastics


1. 4 rounds


40 second wall facing hand stand hold

40 second hollow hold

20m oh walking lunge @10/5kg plate - goal on this is to open up your upper back as much as possible

40 second rope hang - 20 seconds with left arm on top + 20 seconds with right arm on top


2. 90 seconds on 90 seconds off x 4


AMRAP - 1-5 wall walks + 5-10 toes to bar


3. 3 x 8-10 Seated DB Shoulder Press with 3 second eccentric - heavier than last week


4. Ladder 7


2-4-6-8-10...


Wall Ball

Weighted Sit Up

Full Burpee to Plate


Wednesday - Conditioning


1. 1 minute on 30 seconds off x 3 of each - increasing intensity each round


a - 30-50 du + burpee to plate for remaining time

b - 15/12 cal erg + air squats for remaining time


2. AMRAP 21


8 rounds


8 burpee box jumps

12 db snatch

8 pull ups

12 goblet squats


*max db step overs in remaining time


Thursday - Weightlifting


1. Snatch


Every 45 x 15


1 Power Snatch with 3 second pause at the knee + 2 OHS @60-75%


2. Squat Clean


Every 45 x 8


2 @75%


3. Split Jerk


30 reps for quality @60% 1rm - from the floor


4. 21-15-9 - 4 minute time cap


Hang Power Cleans

Wall Balls

@50/35


Friday - Partner WOD


TBA -



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