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Fitness

November 22, 2014 – Performance and Fitness

Workout of the Day In teams of two, with only one person working at a time, complete: 100 Burpees 200 Kettlebell Swings 300 Squats 600 Meter Run* 300 Squats 200 Kettlebell Swings 100 Burpees Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns.

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November 21, 2014 – Fitness

Workout of the Day A. Three sets not for time of: L- Pull-Ups x 5-7 reps Kettlebell Clean and Press x 5-7 reps each arm Row Sprint Start to 150 Meters B. Complete as many rounds and reps as possible in 7 minutes of: 10 Box Jump Overs 10 Wall Ball Shots 10 Sit-Ups

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November 20, 2014 – Fitness

Workout of the Day A. Four sets of: Russian Step-Ups x 8-10 reps each leg Rest 60 seconds Dumbbell Bench Press x 8-10 reps @ 2011 Rest 60 seconds Side Plank x 30 seconds each side Rest 60 seconds B. In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of: 20 Kettlebell Swings 10 Burpees 200 Meter Run

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November 19, 2014 – Fitness

Workout of the Day A. Four sets of: Halting Front Squats x 4-6 reps @ 31X1 Rest 2-3 minutes B. Three sets of: Against a 3-minute running clock, complete: 500 Meter Row Dumbbell Ground to Overhead x max reps Rest 3 minutes between sets

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November 18, 2014 – Fitness

Workout of the Day A. Four sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 45 seconds Half Turkish Get-Ups x 3 reps each arm Rest 45 seconds Pull-Ups x 4-6 reps @ 2111 Rest 45 seconds B. Complete rounds of 21, 15 and 9 reps for time of: Kettlebell Swings Push-Ups

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November 17, 2014 – Fitness

Workout of the Day A. Three sets of: Push Press x 6-8 reps Rest 60 seconds Overhead Walking Lunge x 20 steps Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Every minute, on the minute, for 15 minutes: 1st min – Row 150 Meters 2nd min – Wall Climb x 1 rep 3rd min – 100 Meter Run

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November 16, 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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November 15, 2014 – Performance and Fitness

Workout of the Day Three sets for max reps of: 60 seconds Row for Calories 60 seconds Dumbbell Push Press 60 seconds Box Jump Overs 60 seconds Squats 60 seconds Burpees Rest 3 minutes

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November 14, 2014 – Fitness

Workout of the Day A. Four sets of: Deadlift x 6-8 reps @ 2011 Rest 45 seconds Kneeling Kettlebell Halos x 3 reps to each direction Rest 45 seconds Double-Under Practice x 45-60 seconds Rest 45 seconds B. In teams of two or three, alternate to complete 10 sets each of: 6 Heavy Kettlebell Swings 3 Burpee Pull-Ups

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November 13, 2014 – Fitness

Workout of the Day A. Four sets of: Halting Front Squats x 6-8 reps @ 31X1 Rest 2-3 minutes B. Complete as many rounds and reps as possible in 7 minutes of: 5 Barbell or Dumbbell Push Press 10 Sit-Ups 15 Squats

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