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Workout Of The Day

September 20, 2014 – Performance and Fitness

Workout of the Day In teams of two, alternate rounds to complete as many rounds and reps as possible in 18 minutes of: 5 Burpees 7 Box Jump Overs 9 Goblet Squats

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September 20, 2014 – Competition

Workout of the Day A. Every two minutes, for 12 minutes (6 sets): Front Squat x 2 reps Build by feel. B. 2014 Granite Games Final Workout Perform the following two segments against a running clock… For time: Row 40 Calories 50 Alternating Pistols 30 Toes to Bar 10 Bar Muscle-Ups When the running clock reaches 9:00, begin part II… For time: Row 20 Calories 3 Squat Cleans (285/180 lbs) 2 Squat Cleans (295/190 lbs) 1 Squat Clean (305/200 lbs) ***MODIFY THE LOAD IF NECESSARY – The time cap on this workout was 4:00. If you are unable to finish

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September 19, 2014 – Performance

Workout of the Day A. Take 15 minutes and build to a heavy Clean and Jerk B. Complete as many sets of the interval until you complete 30 reps of: 60 seconds of 135/95 lbs Ground to Overhead (Clean and some varient of Shoulder to Overhead) 60 seconds rest

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September 19, 2014 – Fitness

Workout of the Day A. Three sets of: Romanian Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Single Arm Press x 8-10 reps each arm Rest 45 seconds Partnered Leg Tosses x 15-20 reps Rest 45 seconds B. Complete as many Man-Makers as possible in 5 sets of: 60 seconds work 60 seconds rest

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September 19, 2014 – Competition

Workout of the Day A. Every minute, on the minute, for 10 minutes: Back Squat x 2 reps *Sets 1-2 – 60% *Sets 3-4 – 70% *Sets 5-6 – 80% *Sets 7-8 – 85% *Sets 9-10 – 90% B. Every minute, on the minute, for 15 minutes: 2 Muscle-Ups 4 Strict Handstand Push-Ups 8 Kettlebell Swings (32/24 kg) Immediately followed by… Five rounds for time of: 2 Muscle-Ups 4 Strict Handstand Push-Ups 8 Kettlebell Swings (32/24 kg) C. Three sets of: Single-Arm DB Row x 8-10 reps @ 2111 Rest as needed Chinese Plank x 60 seconds Rest as needed

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September 18, 2014 – Competition

Active Recovery Day A. At 85% effort: Swim 1000 Meters Try to perform this at a moderate intensity, but avoid holding on to the sides of the pool if possible. 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 – * Body work from a licensed body worker (ART, Graston, acupuncture, etc…) C. Inflammation Maintenance * This could

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September 18, 2014 – Performance and Fitness

Workout of the Day Four sets of: Against a 4-minute running clock, complete: 500 Meter Row 400 Meter Run Push-Ups x Max Reps Rest 4 minutes between sets

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September 17, 2014 – Fitness

Workout of the Day A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 60 seconds Kettlebell Swings x 20 reps Rest 60 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds B. Complete as many rounds and reps as possible in 12 minutes of: Walking Lunge x 20 yards Burpees x 10 reps Double-Unders x 30 reps

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September 17, 2014 – Competition

Workout of the Day A. Every 90 seconds, for 15 minutes (10 sets): Power Clean & Jerk x 3 reps @ 70-80% Choose load based on feel. B. Every 2 minutes, for 10 minutes (5 sets): 4-Stop Halting Clean Deadlift @ 95-105% of 1-RM Clean (Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS) C. Every 5 minutes, for 30 minutes: Run 400 Meters 10 Strict Handstand Push-Ups 15 Pull-Ups Goal – stay consistent in times between sets. I want to see all sets within 10 seconds of

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September 17, 2014 – Performance

Workout of the Day A. Four sets of: Back Squat x 6-8 reps @ 30X1 Rest 90 seconds Wall Slides x 5 reps @ 3030 Rest 90 seconds B. Complete as many rounds and reps as possible in 12 minutes of: Walking Lunge x 20 yards Burpees x 10 reps Double-Unders x 30 reps

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