OPEX Being Week of 4/20 - 4/25

Monday 4/20

A1. back squat @30X1; 5, 4, 3, 2, 1; rest 90sec

(135-185-225-275-315) 325-345-365-385-405

A2. strict chin up amrap in unbroken sets of 3 for 30sec; rest 2mins

4-4-4-3+2+1-3+1+1

B. close grip bench press @30X1; 3-4 x 5; rest 3mins

190-195-200-205-210 x 4

4 sets
5 PC TnG tough build per set - (175-185-195-205-185*)
8 burpees AFAP
AD 20sec max effort (split lunge jumps)
rest 4-6min (3min)

Wednesday 4/22

A. segmented snatch grip deadlift pause 2sec 1inch off the floor, below knee, and mid thigh; 1. 1. 1; rest 15sec/rest 3mins x 5 

(135-185-215) 235-255-275-295-315

B. emom – 12mins 
odd – HPC x 4 TnG 60-65% of 1rm - (165-165-175-175-185-185)
even – HSPU strict x 8 (all UB)
+
for time 
Row 1k 80-90% effort (1:54 - UB)
rest 2mins 
10 TGU tough alt hand per rep (55#)
10 burpee + 10 (Bar) MU 
100 DU (done in approx sets of 31-15-25-29)
10 wall walks 
10 burpee + 10 (Bar) MU 
rest 2mins 
Row 1k same pace as above (1:54 - UB)

Friday 4/24 

A. press cluster @12X1; 2. 2. 2; rest 15sec/rest 3mins x 4

140-135-135-135

B. push press x 1/SJ x 2; rest 2mins x 6

175-185-195-205-215-225

C. emom – double KB (DB) Jerk x 5 – 6mins - (55-55-65-65-65-65)
+
4 sets tough effort
7 thrusters tough build per set -(115-125-135-145)
7 burpees AFAP
AD 15sec all out (16 Russian Step-ups - 10#/hand)
rest 4-6min (3 min)

Saturday 4/25 - in garage

A. emom – BS @20X1 x 2-3 60-65% of 1rm – 10mins (12 min)

280#

B. emom – 12mins
odd – 5 HPC - build per set 60-65% - (155-160-165-170-170-175)
even – burpee x 10

+

C. 10 RFT of:

5 DL AFAP (TnG) - 315# 

10 GHD (Ab Wheel)

Time: 9:50

OPEX Being Week of 4/13 - 4/18

Monday - 4/13

A1. back squat @30X1; 5-6; rest 90sec

(135-225-275)315-330-345-360 *belted on WS; more like 30X2-3 on last set. Had to get on my spirit horse for 6th rep.

A2. wtd chin up cluster 2. 2. 2; rest 15sec/rest 2mins x 4

35-45-55-60-70

B. close grip bench press @30X1; 4-5×3; rest 3mins build per set

135-165-185-200-215 (3+1)

+
21, 15, 9 for time
Ring pushup - UB, 5's, 3's
T2B - 15+6, 9+3+3, 2+1's
wall ball 20# to 10' - UB, UB, UB
Time: 6:10

Wednesday 4/15

A1. press @12X1; 2-3×4; rest 45sec
135-140-145-150

A2. pushpress @12X1; 4-5×4; rest 3mins
135-140-145-150

B. emom – push jerk TnG x 5 60% of 1rm – 6mins - 165#
C1. Wall walk x 4; rest 1 min
C2. Single arm DB row; 6-8/arm x 4; rest 1 min (HEAVY)
D. TGU 20 reps 1.5pd - alt hands per rep - (5-6 min)

+

For time:

100m FW (100#/h)

12 HSPU 

75m FW

10 HSPU 

50m FW

8 HSPU 

Time: 10:05* 

Notes:
*scaled HSPUS from 30-20-10

Friday 4/17

A. segmented clean grip deadlift pause 2sec 1inch off the floor, below knee, and mid thigh; 1. 1. 1; rest 15sec/rest 3mins x 5

135-225-275-295-315-335-355-375

B. emom – 12mins
odd – PC x 5 TnG 60-65% of 1rm - (165-165-175-175-185-185)
even – (Bar) MU x 3-4 (3-4-4-4-4-3+1)
+
12mins 80-90% effort
FW 50m 100/70#/hand
4 burpee box jump - 30″
HS walk 10ft
Rounds: 10 + FW + 1 BBJ

Notes:
Didn't have time to hang rings so I did Bar MU

Saturday 4/18

A. emom – BS @20X1 x 2-3 60-65% of 1rm – 8mins
(135-185-225-265) 285#

B. emom – PS TnG x 3 60% first min, 65% second min, 70% third min, 60% of 1rm 4th min – 9mins
135-145-155-135-145-155-135-145-155

C. death by ring MU
1-2-3-4-5-5 - (6 min)

+

4min 100% effort
7 KBS 2pd (Russian - used DB held by end)
7 box jump 24″ (slowed me down)
Rounds: 7

rest 8mins

AD 3mins max cals - as Rx'd...forgot to look at Cals though

OPEX Will (PM only) Week of 4/6-4/11

Monday 4/6 - OPEX Will 

A. Snatch; 2,2,2,2,2; rest 2-3 min (80-85%)

95-115-135-155-170-170-175-180-185

B. BS @20X1; 3,3,3,3,3; rest 2-3 min (80-85%)

225-275-315-(345-350-355-360-365)

C. Emom 8 min – Segmented snatch DL + snatch pull (245-275#)

245-250-255-260-260-265-270-275

+

3 sets for time:

Row 500m

10 Front squat  (from ground – 185#)

15 CTB chin up unbroken*

Rest walk 3 min

*13+2 on last set

Wednesday 4/8 - OPEX Will

A. Build to a max complex – Paused jerk + Split jerk

95-135-165-185-205-220-230*-250

B. Push press – build to a heavy set of 3

135-165-185-205*

C1. Pendelay row; 4-6 x 3; rest 15 sec

135-155-175-195

C2. GH raise; 8 x 3; rest 15 sec

C3. Tng PC x 5 ( 225#/185#); rest 2 min

+

AD 30 sec @90%

AD 30 sec @50%

x 12min

Thursday 4/9 - OPEX Will 

A. Clean & Jerk; 2,2,2,2; rest 2-3 min (80-90%)

135-165-185-205-225-225-225-225

B. Emom 10 min – BS @20X1 x 4 (65%)

280#

C. for time: 10 RC (15’)

Time:

+

for time:

5-4-3-2-1

Bar MUs

Burpees

Time: 5:10

Saturday 4/11

5 rounds - 20 on, 40 off of (25 min total)

1. Press - 95# (12-12-12-12-12) - 60

2. 1-1/4 GS - 70# (7-9-8-9-9) - 40

3. Ring Rows (14-14-14-12-12) - 66

4. KBS - 70# (14-14-14-14-14) - 70

5. Ab Wheel (10-10-10-10-20) - 60

+ 

Mow

OPEX Being - Week of 3/30 - 4/4

Monday 3/30

A. Paused Back Squat - tough triple; rest 1 min

135-185-225-275-300-320-340*-360*

135-185-235-285-310-330-350*-370* (+10# across each set)

A2. Strict COVP Pull-ups - 7-7-7-7-7-7-7-7-7  rest 1 min

B. HSPU clusters - 5.5.5*; rest 20 sec; rest 2 min x 3

5.5.5, 5.5.3.1.1, 5.3.3.3.1

+

10 min of:

6 TTB

12 KBS - 70#

24 DUs

Rounds: 8 rounds in 9:59

Wednesday 4/1

A. 3 FS EMOM for 10 min - 70% (+5)

255#

B. EMOM for 10 min of 2 PC+J - 65-75%

185-185-195-195-205-205-215-215-225-225

+

21-15-9 of

Burpees

GHD sit-ups

Time: 4:59*

*Abs started cramping up on set of 15. Had to stop after every 1-2 to stretch them out.

+

4 TGU

Friday 4/3 - OPEX Function 

A. Zercher Squat – 1RM in 5 sets from 80%1RM

135-185-225-275-295-315-335-355-375-395-...
B1. Close-grip bench – 5, 4, 3, 2, 1 – rest 2 min

135-165-195-210-225-240-240
B2. Chinups – 5×8-15 – rest 2 min (supinated)

15, 15, 8+7, 8+7, 8+7

C. Powell raise – AMRAP per arm with DB at 10% of Close-girp bench 1RM

20/arm @ 20#
D. Sorenson hold – one set AMRAP duration

2 min

Saturday 4/4 - Garage WOD

A1. DL - 5-4-3-2-1; rest 2min

WU: 135-225-275-315-365-

WS: 385-405*-425-445-465-485

A2. Press - 3x5 + AMRAP - 135#; rest 2 min

95-115-135-145-155*

Notes

*405x4(miscounted sets), 3+2PP

+

EMOM for 12 min of

Odd - GS - 12

Even - Ring Rows - 10

+

5 RFT of:

5 Tire Flips

10 Burpees

Time: 5:09

+

Mow the yard 

OPEX Being - Week of 3/22 - 3/28

Sunday 3/22 - Hotel WOD

5 rounds @ Z1 of:

20 KBS 

20 Alt Goblet Lunges

20 Rows - R

20 Rows - L

20 Push-ups

Bearcrawl D/B x 2

HS Holds x 30 sec

Tuesday 3/24 - OPEX Being

A. 1-1/4 back squat 3, 3, 3, 3; rest 3mins

135-185-225-275-295-315-335-355

B1. Double KB (BB) front rack walk lunge 20steps you pick weight; rest 60sec

135#

B2. amrap CTB chin ups – 1; rest 3mins x 3

26-21-16* 

C. 30 TGU 1.5 pd alt hands per rep - as Rx'd 
+ 
Row (Airdyne) 30sec sec 90% aero
rest walk 30sec x 8

Wednesday 3/25 - OPEX Being

A. Front squat 2×3 70% of 1rm; rest 2mins

(135-185-215) 235-235

B. Front squat 2×2 80% of 1rm; rest 2mins

275-275

C. Front squat 2×2; build from 80% rest 2mins*

295-315-335(1)

*belted

+

5, 4, 3, 2, 1 for time*
Wall Walk
DL - 315#

Time: 2:25

*Didn't read it carefully and I accidentally flipped the order of movements. Started w/ DL first. 

+
10mins 85% aero
Row 200m (20 SDLHPs w/ 45# BB)
30 DU - all UB
10 bupree jump touch 6″ target

Rounds: 5+20 @ 9:47 mark; rested until 10:10-ish then finished 6th round (DUs/Burpees) in 11:37

Friday 3/27 - OPEX Being + 

A. Zercher Squat - 3,3,3,3,3; rest 3 min

135-185-225-(275/300-325-350-375)

B. EMOM - PC+SC+J for 10 min; start at 65% and build

135-185-(185-195-195-195-205-205-215-215-225-225)

+

3 sets tough
1 (2) rope climb 15′ legless (used legs)
5 burpee box jump 20″
Lunge jumps - 20sec tough
rest walk 2-4 (2:30)

Time: Approximately 1:35/round

+
1 set amrap ring dips - 16
+
10mins Z1 AD (track practice + 20 min brisk walk)

Saturday 3/28

A1. DL - tough 3; rest 2 min

(135-225-295-295)-345-365-385-405-425-445-465

A2. Press - tough 5; rest 2 min

(45-95-95-120)-135-145-155*-165*-175*

EMOM for 10 min of:

B1. Odd min - 10 Ring Rows

B2. Even min- 12 Goblet Squats - 70#

+

6 sets of 5 Spartan Tire Flips - AFAP; rest 2:1

Each set was approximately 30-35 sec.

+

Sled drag - 20 min w/50#

*Notes: set of 155# on press was a triple. Used PP to finish set and did two sets of PP afterwards. DL felt good today. 465# is the heaviest I've gone for a while. Felt like I could have pulled over 500# if I wanted.

Sled drag was no joke...

OPEX Being - Week of 3/16-3/20

Monday 3/16 - OPEX Being +

A. Zercher Squat - 3 x 3 ; rest 2-3min

135-185-225-275-300-325-345*-365*-375*-385*

*belt

B1. Press - 3 x 5

45-95-115-125-135-145-155

B2. Pull-ups - 3 x 8-10 strict

+

20min amrap 90% effort pacing 
Row 500m (50 SDLHP)
FW 100m 70/hand (5 lengths)
5 wall walks

4 rounds in 9:36

Wednesday 3/18 - OPEX Being 

WU: regular + glute activation 

BS: 135-185-225-275

A. Back squat 2×3 70% of 1rm; rest 2mins - 295-295
B. Back squat 2×2 80% of 1rm; rest 2mins - 335-335
C. Back squat 2×2; build from 80% rest 2mins -365-385
+
21, 15, 9 tough effort
GHD situp - All UB
DL 225# (155# Rx'd) - All UB

Time: 27:30-30:17 (2:47)

+
10mins 85% aero
Row 20cals (20 KBS)
AD 20cals (20 Wall Ball)
50 single unders

FLR on Rings (Ab wheel x 10)

Rounds - 3+20+20+1-3...finished 4th in 11:00-ish

+
10mins Z1 your choice (no time)

Friday 3/20

A. SC x 1/FS x 2; rest 90sec x 3 build per set

135-165-185-205-220-235-245-260-275

B. PC TnG 2, 2, 2; rest 2mins

185-185-205-225

+

15.4 - 8 min AMRAP

Reps: 67 (15+6+1) 

+
1 sets amrap MU (Bar)

6

Saturday 3/21 - Hotel WOD 

4 rounds (20 min)

40 sec KB Clean/Press - R (10-10-10-10)

20 sec rest

40 sec KB Clean/Press - L (10-10-10-10)

20 sec rest

40 sec 1-1/4 GS (12-12-12-12)

20 sec rest

40 sec KB HP (25-25-25-25)

20 sec rest

40 sec Hollow Rocks (25-26-26-26)

20 sec rest

OPEX Being - Week of 3/9 - 3/14

Monday 3/9 - OPEX Being 

A. Paused Back Squat - tough triple in 10 min

135-185-225-275-300-320-340*-360*

B. Push press TnG build to a tough triple in 10mins

95-135-150-165-185-205-225
C1. 15 wall balls 20/14# 10′ target; rest 10sec
C2. 15 Strict HSPU (5.5.5) rest 20sec b/t clusters; rest 10sec 

C3. 15 KBS 2pd; rest 3mins x 3
+
5 sets 90% effort
Row 200m (20 SDLHPs)
10 box jump 24/20″
FLR on rings 30sec
rest 1:30min

Wednesday 3/11 - OPEX Being 

A. hang snatch build to a tough single in 10mins

95x2-115x2-135x2-155-165-175-185-195-205 (215-f)

+
21, 15, 9 for time
GHD situp
DB thruster 30/20#

Time: 3:30

+

5 RFT of

7 DL - 315#

21 DUs

Time: 3:15

Notes: Hang Snatch felt really rushed. Tried to go up 10# EMOM to stay w/in time limit, but mind wasn't really in it. PR'd on DL/DU WOD by 32 sec

Friday 3/13 - OPEX Being + some 

A. FS x 3 EMOM @ 70% x 10 min - 250#

(135-185-235) 250 x 3 x 10

B. PC + SC EMOM x 10 min - 205#

(135-185) 205 x 2 x 10

+

5-4-3-2-1 

PC - 225#

Bar MUs

Time: 5:40 (6:15 on 7/18)

Notes: PR'd by 25 sec even w/ the miss. Wish I would have hit it. Would have had a 1 min+ PR. Did first set of 5 BMUs UB. May have cost me later. Had to do singles after that and the PCs felt heavy after that. I put the belt on after the 2nd rep on he set of 4. Then took the time to belt up b/t sets. No misses on BMUs until I got to he set of one (5:04 mark). Missed twice before getting it (5:40).

Saturday 3/14 - Garage WOD

The Iron Maiden - 3 rounds of (15min)

40 sec of KB C&J - R - 60# (10 reps)

20 sec rest

40 sec KB C&J - L - 60# (10 reps)

20 sec rest

40 sec 1-1/4 GS - 60# (12 reps)

20 sec rest

40 sec KB High Pulls - 60# (25 reps)

20 sec rest

40 sec Russian Twists - 40# (20 reps)

20 sec rest