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.

Every 90 sec, for 10 rounds :
3 squat snatch @ 60-70%
2-3 ring mu / bar mu tai 3-6 c2b pull ups

Teams of 2, AMRAP 30min:

9 MU
9 Thruster (75/52.5)
9 Deficit HSPU (15/7.5cm)
9 Power clean (75/52.5)
9 Bar MU
9 S2OH (75/52.5)
9 Pistols (9/side)
9 KBS (32/24)
30m HS walking

A.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Strict Pull-Ups x Max reps @ 21X0
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows (55/35 lbs)
20 Box Jumps (24″/20″)
Run 200 Meters

20-30 min kevyttä aerobista Kävely/hölkkä/pyöräily/ad/row.
+
palauttavia venytyksiä/rullauksia. Ajatus siis lyhyitä venytyksiä 2-3 kertaa per lihas tai lyhkäsiä rullailuja.

Riipusta raakarive (polven päältä) 10x2@65%

Korkea Te-veto 5x3270%

Takakyykky 10x2@60%

Lisäpainolankku 5x40sek