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Workout Of The Day

August 30, 2014 – Competition

Workout of the Day A. Three sets of: 60 seconds of L-Seated Legless Rope Climbs Rest 30 seconds 30 seconds of Left Leg Weighted Pistols (24/16 kg) 30 seconds of Right Leg Weighted Pistols (24/16 kg) Rest 30 seconds B. Take 10-15 minutes to build to a heavy-ish Clean, and then… C. Every minute, on the minute, for 10 minutes: 10 Burpees Over the Barbell (two-foot jump, two-foot land, lateral is fine) 1 Clean Score will be the sum of your successful clean attempts (e.g., 285 + 295 + 295 + 295 + 285 + 285 + 285 + 275

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August 30, 2014 – Performance and Fitness

Workout of the Day In teams of two, with only one person working at a time, complete the following: 200 Wall Ball Shots 600 Meter Overhead Carry 200 Push-ups 600 Meter Overhead Carry During carry, you must perform 3 burpees* each every time you switch the partner carrying the load. *Burpees may be completed inside the gym at the end of each lap around the block.

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August 29, 2014 – Performance and Fitness

Workout of the Day For time: 30 Ground to Overhead (95/65 lbs) 30 Pull-Ups 400 Meter Run 20 Ground to Overhead (95/65 lbs) 20 Pull-Ups 400 Meter Run 10 Ground to Overhead (95/65 lbs) 10 Pull-Ups 400 Meter Run

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August 29, 2014 – Competition

Workout of the Day A. Every minute, on the minute, for 10 minutes: Back Squat x 2 reps *Sets 1-2 – 55% *Sets 3-4 – 65% *Sets 5-6 – 75% *Sets 7-8 – 80% *Sets 9-10 – 85% B. Every minute, on the minute, for 10 minutes: Shoulder Press x 1 rep (Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+) Immediately followed by… C. Every minute, on the minute, for 10 minutes: Push Press x 1 rep (Start with last attempted Shoulder Press and build from there on the minute.) D. Three rounds

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August 28, 2014 – Fitness

Workout of the Day A. Three sets of: Front Squat x 8-10 reps @ 30X1 Rest 60 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Two sets for times of: 500 Meter Row Push-Ups x 30 reps Sit-Ups x 20 reps Rest 4-5 minutes between sets

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August 28, 2014 – Performance

Workout of the Day A. Front Squat * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight; B. Two sets for times of: 500 Meter Row Ring Dips x 30 reps Toes to Bar x 20 reps Rest 4-5 minutes between sets

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August 28, 2014 – Competition

Active Recovery Day A. Three sets of: Swim 50 Meters Rest 30 seconds Two sets of: Swim 100 Meters Rest 60 seconds One set of: Swim 200 Meters Rest 2 minutes Two sets of: Swim 100 Meters Rest 60 seconds Three sets of: Swim 50 Meters Rest 30 seconds B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. – AND/OR

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August 27, 2014 – Fitness

Workout of the Day A. Four sets of: Dumbbell or Barbell Push Press x 6-8 reps Rest 45 seconds Single Leg Hip Bridge x 6-8 reps each leg @ 3011 Rest 45 seconds Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X0 Rest 45 seconds B. Five sets against a 60 second running clock of: Heavy Kettlebell Swings x 10 reps Barbell Thrusters x Max reps Rest 60 seconds between rounds. Score is max number of thrusters completed during the workout.

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August 27, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1 rep (these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack) Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+, 80+, 80+ B. Every 2 minutes, for 16 minutes (8 sets): Front Squat *Set 1 – 2 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Sets 5-8 –

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August 27, 2014 – Performance

Workout of the Day A. Four sets of: Push Press x 2-4 reps Rest 60 seconds Plank from Rings x 60-90 seconds Rest 60 seconds B. Five sets against a 60 second running clock of: Heavy Kettlebell Swings x 10 reps Barbell Thrusters x Max reps Rest 60 seconds between rounds. Score is max number of thrusters completed during the workout.

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