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Fitness

December 17, 2014 – Fitness

Workout of the Day A. Four sets of: Dumbbell or Barbell Bench Press x 6-8 reps Rest 45 seconds Supine Ring Row x 8-10 reps @ 2111 Rest 45 seconds Hip Bridge x 6-8 reps @ 3011 Rest 45 seconds B. Complete as many rounds and reps as possible in 7 minutes of: 3 Toes to Bar 5 Box Jump Overs 7 Push-Ups

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December 16, 2014 – Fitness

Workout of the Day A. Three sets, not for time, of: Bottoms Up Kettlebell Carry x 20 meters each arm 30-60 seconds Upside Down Work (HSPU, Negatives, Holds, Walks, etc) Box Jumps x 12-15 reps B. Partners alternate to complete 10 sets each of: 15 Heavy Kettlebell Swings 100 Meter Run

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December 15, 2014 – Fitness

Workout of the Day A. Three sets of: Front Squat x 6-8 reps @ 30X1 Rest 60 seconds Single Arm Trap 3 Raise x 8-10 reps each arm @ 3010 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of: 20 Thrusters 20 Pull-Ups 20 Burpees

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December 14, 2014 – Competition, Performance and Fitness

Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with

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December 13, 2014 – Performance and Fitness

Workout of the Day In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 Kettlebell Swings 100 Burpee Box Jump Overs 100 Wall Ball Shots

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December 12, 2014 – Fitness

Workout of the Day A. Three sets, not for time, of: Kettlebell Halo’s x 5 reps each direction Bottom’s Up Kettlebell Walk x 100′ each arm Goblet Squat x 3-5 reps @ 3311 B. In teams of two, alternate sets to complete as many as possible in 20 minutes of: 500 Meter Row Farmer’s Carry x 100 meters C. Optional Finisher – For time: 500 Meter Row

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December 11, 2014 – Fitness

Workout of the Day A. Four sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Russian Step-Ups x 8-10 reps each leg Rest 60 seconds Turkish Get-Ups x 2 reps each arm Rest 60 seconds B. In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of: 3 Dumbbell Man-Makers 6 Box Jump Overs

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December 10, 2014 – Fitness

Workout of the Day A. Four sets of: Back Squat 8-10 reps Rest 45 seconds Plank to Elbows x 6-8 reps Rest 45 seconds Pull-Ups x 6-8 reps @ 2110 Rest 45 seconds B. Two sets of: Against a 5 minute running clock, complete: 500 Meter Row 50 Kettlebell Swings Burpees x Max reps Rest 5 minutes between sets

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December 9, 2014 – Fitness

Workout of the Day A. Three sets of: Dumbbell or Barbell Push Press x 6-8 reps Rest 60 seconds Single Leg Deadlift x 6-8 reps each leg @ 3011 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. In teams of two, alternate sets to complete four each of: 10 Dumbbell Ground to Overhead 10 Box Jump Overs 300 Meter Run

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December 8, 2014 – Fitness

Workout of the Day A. Three sets, not for time, of: 60 seconds Double-Under Practice 30-60 seconds Upside Down work (HSPU, Negatives, Holds, Walks, etc.) Kettlebell or Dumbbell Snatch x 5-7 reps each arm B. Complete as many rounds and reps as possible in 10 minutes of: 5 Pull-Ups 10 Wall Ball Shots 15 Push-Ups

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