Optimal Strength & Fitness

Monday WOD

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

 

Congratulations Rich on completeing your Foundations Class!!!

Sunday

REST DAY

Saturday WOD

Front Squat 3-3-3-3-3-3-3 reps

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Friday WOD

Today is the start of several variations of FGB before the actual event day. Instead of each round being 60 seconds, in the first round, all movements are done for 90 sec, the second round 60 sec, and the final round only 30 sec. This should throw a nice twist to things. Have you got what it takes to adapt to change?    3,2,1....GO!!!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Thursday WOD

Four rounds for time:
Run 400 meters
Rest 2 minutes

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Wednesday

REST DAY

Tuesday WOD

Complete as many rounds in twenty minutes as you can of:

6 Pull-ups
8 Handstand Push-ups
10 1.5-Pood Kettlebell swings

Post rounds completed to comments.

Monday WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Sunday

REST DAY

 
Thoroughly spent!!!

Saturday WOD

This is the second time thru in two weeks with FGB, as we prepare for the FGBIV fundraiser for the Wounded Warrior Project and Prostate Cancer Foundation on September 26th. We will start variations of FGB starting next week, post your suggestions to comments and see what we come up with. Guidlines.... your WOD must contain all five FGB movements, and it must somehow resemble FGB. Be creative with your own FGB WOD today!!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.