Friday 1.16.2015
"FITNESS" & "PERFORMANCE"
"2015 Whole Life Challenge Baseline Workout"A. Take 15 minutes to build to a heavy 2-rep Back SquatB. Choose one of the following workouts, based off of your current fitness level; PLEASE NOTE: If you would like to use version #2 as your baseline, you MUST be able to perform the movements as they are prescribed. Regardless of which one you do, please track your total reps, as well as any adjustments you may have made in order to complete the workout. We will be repeating this workout in 8 weeks, at the end of the challenge. If you have not signed up for the Whole Life Challenge, and would like to, there's still time! Check out this article, and get yourself prepped!"Ten Minute Capacity Test V.1"For Max Reps (or Calories):4 minutes of Rowing (for Calories)Rest 60 seconds3 Minutes of Kettlebell Swings (24/16 kg)Rest 60 seconds2 Minutes of Goblet Squats (24/16 kg)Rest 60 seconds1 Minute of Hand-Release Push-UpsOR"Ten Minute Capacity Test V.2"For Max Reps (or Calories):4 minutes of Rowing (for Calories)Rest 60 seconds3 Minutes of Pull-UpsRest 60 seconds2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)(the barbell may begin from a rack during this portion of the test)Rest 60 seconds1 Minute of 135/95 lb. Shoulder to Overhead(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)*These tests were originally part of the 2010 OPT Online Competition, and have been completed at our gym on 4.8.2014 and 11.2.2012
"COMPETITION"
A. Every minute, on the minute, for as many minutes as possible…Push Press x 1 rep*Minute 1 – 155/105 lbs*Minute 2 – 165/110 lbs*Minute 3 – 175/115 lbs*Minute 4 – 185/120 lbs*Minute 5 – 195/125 lbs…and so on until you fail an attempt. No second chances, you must stickthe first attempt or you terminate the set and you’re done.B. Two sets for times:Row 300 Meters95/65 lb Shoulder to Overhead x 25 repsRest 3 minutesPlay with two different techniques: (1) Push Press; and (2) Power Jerk. Work on the rhythm of the cycling.C. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 85%*Set 4 – 2 reps @ 90%*Set 5 – 3-5 reps @ 85%D. For time:21 Thrusters (95/65)7 Muscle-Ups18 Thrusters6 Muscle-Ups15 Thrusters5 Muscle-Ups12 Thrusters4 Muscle-Ups
"ENDURANCE"
For 60 Minutes:2 Minute AirDyne @90%1 Minute Side Plank (30 seconds/side)2 Minutes Rowing @90%1 Minute Rest