27/21/15/9/3

• Wallballs
• T2B

Times to beat

Beginner athlete: 12min 54sec
Average athlete: 10min 45sec
Advanced athlete: 8min 36sec
Elite athlete: 6min 27sec
Regional athlete: 5min 35sec

I will lead you on a lovely Thanksgiving kick-start workout;
1. Tur'SKI Shoot
2. Side Crunch
3. Pumpkin SlamBall Pushups
4. KB Gobb'ler Squat
5. Hanging Knee Tuck
6. Step-up Pumpkin Press
7. Lateral Step Over with Pumpkin
8. Pumpkin Crunch
9. KB Split Lunge
10. Pumpkin Thruster
11. TRX Pumpkin Burpee
12. ROWS of Pumpkins to Pick (12cal)

Then, depending on your weaknesses, choose ONE of the following:

6a. Met-Con
Every 10 seconds until failure:
1 Power clean to push jerk 195/130lbs
10 minute cap

6b. Interval Work
Work 90 seconds, rest 30 seconds until completing:
30/20 Assault Bike calories
15 Strict HSPU
25/16 Assault Bike calories
12 1″ Deficit strict HSPU
15/8 Assault Bike calories
6 3″ Deficit strict HSPU
10/4 Assault Bike calories
3 4″ Deficit strict HSPU

For time:

• 185-lb. deadlifts, 30 reps
• Row 30 calories
• 95-lb. overhead squats, 30 reps

http://opexfit.com/october-14-2014/

A1. FS @32X1; 4-5; rest 30sec
A2. HSPU cluster 5. 4. 3. 2; rest 15sec/rest 3mins x 3

B. BB front rack reverse lunge R and L + PP x 1/SJ x 3; build this complex in 12mins

C. emom – 12mins
odd – DB bench press @31X0; 5-6
even – back ext 12-15

D. 20 TGU alt hands per rep 1.5/1pd perfect form

Notes:
– focus on tempo on the FS
– HSPU can be kipping if you can do strict go for it
– 1 reverse lunge right 1 reverse lunge left straight into push press x 1 then 3 split jerks
– TGU’s are smooth time it"

http://opexfit.com/october-15-2014/

A. emom – 14mins
odd – Deadlift 3-4 60% of 1rm + 20 DU
even – MU 2-3

B. emom – 14mins
odd – no push up burpee box jump over 24/20″ 8-10
even – PS cluster 1. 1. 1

C. emom – 14mins
odd – PC and jerk 1. 1. 1 60% of 1rm
even – Row 12cals

Notes:
– record weight and reps for deadlift and MU
– pick weight for PS that is snappy
– work on TnG from PC to jerk drop the bar from top each time

http://opexfit.com/october-11-2014/

3 minutes AMRAP strict pullups

Notes:
– Standard width for pull-ups = thumbs in line with AC joint
– Must complete eccentric (i.e. – lowering) portion each repetition
– Post scores to comments below

Rest as needed

For time:
Row 100cals
100 walk lunges
100 pushups
100 KBS 1.5/1pd
100 DU
Row 100cals

http://opexfit.com/october-10-2014/

A. push press TnG build to a tough 5 in 12mins

B1. 10-15 T2B; rest 20sec
B2. 8-10 S2O 155/95#; rest 20sec
B3. amrap MU unbroken – 1; rest 20sec
B4. 8-10 burpees; rest 3-4mins x 4sets

C. wtd back ext @2022; 6-8; rest 90sec x 3

Row 30sec 90% aero
rest walk 30sec x 10
all rows same pace

http://opexfit.com/october-7-2014/

A. emom – 12mins
odd – close grip bench press 3-4 70% of 1rm @20X0
even – PC TnG x 5 60% of 1rm

B. emom – 12mins
odd – DB push press 4-6 reps tough
even – FLR on DB’s 30sec

C. emom – 12mins
odd – 50 DU
even – 1 MU + 6-8 ring dips focus on kip

D. emom – 12mins
odd – Row 12cals
even – PS 1. 1. 1 70% of 1rm

Notes:
– set up all emoms and move from one to the next with 1 min btw each letter

Tee jotain vielä lisäksi ja panosta omiin heikkouksiisi.
Esimerkiksi kehittele joku yläkropan voimaharjoite tai tee jotain taito/tekniikka treeniä, tunnustele oloasi ja mieti mikä olisi sinulle järkevää tehdä ja saisit vietyä itseäsi eteenpäin.