OPTC Fitness » OFX – WOD

4/19 ” Southern Hemisphere”

LT — Thu, 13 May 2010 14:37:12 +0000

4/19

lets start today with (2) 40/20 time interval of :

a1)barbell squats

a2)alt lunges

b1) toe touch

b2) barbell twist

finish off with a killer leg circuit

spl sq’s x 8 ea

rev lunge x 8ea.

sl stepups x 12 ea.

sq jumps x 24

@ 3rds

4/18 ” Karma’s a b@!$*”

LT — Wed, 12 May 2010 14:29:49 +0000

4/18 today we’ll do some traditional tabatas (20/10″s)

a) x band walk(bear crawl)/ lat lunge

b) sandbag shouldering/ Croc drag

c) step up + curl/ rev lunge ->press

d) 1/2 getup/ Flr press+ tri ext

turkish getups = awesome

4/17 ” Ultimate Fighter”

LT — Tue, 11 May 2010 14:52:46 +0000

4/17 ” Ultimate Fighter”

DB Cleans x 20

Box Jumps x 15

Db Cln/Press x10 ea

plank-pushup x 20

jump rope x 50 skips

4/16 ” Lets get our swole on”

LT — Mon, 10 May 2010 14:43:11 +0000

4/16 Today we’ll get go through a killer Upper Body circuit….

60/60 (60 sec for ea. excer/60 sec off hold diff. plank variations)

Db bench press

CG handle Inv rows

Keiser Push/pull

Db cln’s

crazy ropes

getting swole on

4/15 ” I love TABATAS”

LT — Sun, 09 May 2010 12:35:08 +0000

4/15… 20/10 Tabatas

a) x band walk/ lat lunge

b) sandbag shouldering/Croc drag

c) Step + curl to press/ Rev lunge ( slide board)

d) 1/2 getup/ flr press+ tri ext

4/13 ” Get er Done!!!!”

LT — Thu, 06 May 2010 12:24:18 +0000

4/13

1)DA KB swing & CLN

2) Ab wheel

3) Sandbag Shouldering

4) side to side pushup

5) 1 hand MB slam

Optimal Express Class weekly video

LT — Tue, 04 May 2010 14:13:34 +0000

Optimal Express Class-OPTC GYM from Lou Torres on Vimeo.

4/12 ” OK who pissed off Lou!!”

LT — Fri, 30 Apr 2010 10:52:34 +0000

“OK Who Pissed off Lou”

Open up a can of Whoop ass

As of recently I realized that people were possibly not pushing themselves as hard as they should… to answer the question I pissed at everyone and now we’ll step the workouts up a notch to that dreaded uncomfortable zone…..

Here goes:

Rotary DL’s w/ Barbell x 10 ea

Step up + curl-> press x 10 ea. leg

Burpbeesx 10

KB DL-> HP x10

Rot Slamsx 20

Seal Jacks x20

Jump rope x50 skips

DO THIS FOR 3RDS have fun

4/11 ” Lets get this over with so we can get going with our day”

LT — Wed, 28 Apr 2010 14:54:03 +0000

she really doesnt feel like doing this

4/11 “Lets get this over with so we can get going with our day”

a1) Db Floor press + rolling tricep combo

a2) Lat. V-up

* Both of these circuits done to a 40/20 interval*

b1) Squat->press

b2) plank->knee to elbow

4/10 ” My 1st complex”

LT — Tue, 27 Apr 2010 14:47:08 +0000

” My 1st Complex”

* So a complex just means that you stack series of excer. one after another , while never letting go of your barbell,dumbbell etc etc…*

Here’s the excer’s and have fun: DB sq’s/rev lunge/DA hammer curl’s/DB RDL/ Press/ front raise x 5 ea. @ 5 rounds…. run 100 yards after ea. round