Workout of the Day – December 31 2018

LIFT:

Press – 5 x 5 @ 70% 5RM

WOD:

EMOM to the Death

2 Goblet Squats @ 24/16 kg (+2 reps EMOM)

100 foot Shuttle Sprint

Workout of the Day – December 30 2018

LIFT:

Deadlift – 5 x 5 @ 70% 5RM

WOD:

3 Rounds

10 KB Swings @ 24/16 kg

1 Rope Climb

15 KB Swings

2 Rope Climb

25 Kb Swings

3 Rope Climb

50 KB Swings

-Rest 1 min-

30 DAY RESTART

30 DAY RESTART – NUTRITION CHALLENGE

WHY 30 DAYS?

There is no denying if you come from eating a standard Western diet, you will be amazed at how much your body is able to transform with the right food for 30 straight days.

  1. 30 days is a great time frame for your body and mind to relearn how to think about food and lifestyle
  2. Mentally, 30 days is a perfect duration. It is short enough to feel attainable, and long enough to feel challenging.
  3. 30 days is how long it takes to detoxify your cells, start resolving chronic inflammation, reduce unhealthy cravings  and form new healthier habits.

The Nutrition Challenge begins Friday Jan 11th. What’s included?

  • 30 Day Meal Plan with Shopping lists
  • Recipes
  • Measurements & Weigh in before and after
  • Coaching tips & Opus community support 🙂

Post your meals, review the recipe, encourage your fellow members to keep it up. We are all in this together! And you can win stuff 🙂

The member with the greatest transformation after 30 days will win 1 month of unlimited membership plus 1 month of Nutrition Coaching. Other prizes up for grabs include: local meat sampler pack (grass fed), acupuncture and cupping treatments, and Opus swag.

Register at Opus before January 10th. $60 Fee.

 

Workout of the Day – December 29 2018

SKILL:

1000m Row for Time

WOD:

AMRAP in 14

6 1-arm KB Thruster / side @ 24/16 kg

6 C2B pull ups

24 Double under’s

BENCHMARK:

“Betty”

Workout of the Day – December 28 2018

LIFT:

Snatch 5 x 1 @ 75% 1RM

WOD:

EMOM x 20

ODD: 10 Pendlay Row @ 105/75

EVEN: 10 Alt. pistols

Workout of the Day – December 27 2018

LIFT:

5 sets of 1 slean + 2 Jerk @ 75% 1RM

WOD:

Alternating Tabata

Ball slams @ 20/15

Sit ups

Slingshots @ 16/12 kg

Mountain climbers

Workout of the Day – December 24 2018

12 Days of Christmas

On the first day of Christmas my true love gave to me…..

1 Muscle up

On the second day of Christmas my true love gave to me…

2 HSPU and 1 MU

On the third day of Christmas my true love gave to me….

3 T2B, 2 HSPU, and 1 MU

On the fourth day of Christmas my true love gave to me…..

4 pistols, 3 T2B, 2 HSPU, 1 MU

On the fifth day of Christmas my true love gave to me….

5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, and 1 MU

On the sixth day of Christmas my true love gave to me….

6 Goblet squat, 5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, and 1 MU

On the seventh day of Christmas my true love gave to me….

7 Ball slams, 6 Goblet squats, 5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, and 1 MU

On the eighth day of Christmas my true love gave to me….

8 Pull ups, 7 Ball slams, 6 Goblet squats, 5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, and 1 MU

On the ninth day of Christmas my true love gave to me….

9 KB Swings, 8 Pull ups, 7 Ball slams, 6 Goblet squats, 5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, and 1 MU

On the tenth day of Christmas my true love gave to me….

10 Box Jump, 9 KB Swings, 8 Pull ups, 7 Ball slams, 6 Goblet Squats, 5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, and 1 MU

On the eleventh day of Christmas my true love gave to me….

11 Deadlift, 10 Box jump, 9 KB Swing, 8 Pull ups, 7 Ball slams, 6 goblet squats, 5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, and 1 MU

On the twelfth day of Christmas my true love gave to me….

12 Cal Bike, 11 Deadlift, 10 Box jump, 9 KB Swings, 8 Pull ups, 7 Ball slams, 6 Goblet Squats, 5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, 1 MU

Workout of the Day – December 23 2018

SKILL:

Rope Climbs

WOD:

4 Rounds

25/20 Calorie Row

25 Squat cleans @ 95/65

Workout of the Day – December 22 2018

LIFT:

Front Squat – 3 RM

WOD:

Partners complete 300 Burpees (alternating reps)

-EMOM stop and do 4 pull ups each-

BENCHMARK:

Filthy Fifty

Workout of the Day – December 21 2018

LIFT:

OH Squat – 3 x 5 @ 75% 5RM

WOD:

2 Rounds

15 Cal Row

10 Deadlift @ 225/155

15 Cal Row

10 Ring Row

-Rest 3 min between rounds-