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Fitness

April 23, 2014 – Performance and Fitness

Workout of the Day In two minutes, complete the following: Double-Unders x 20 reps 300 Meter Run 24/16 kg Kettlebell Swing x Max Reps Score the number of Kettlebell Swings completed in each set, for a total of six sets. Rest exactly two minutes between sets.

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April 22, 2014 – Performance and Fitness

Workout of the Day A. Three sets of: Bulgarian Split Squats x 6-8 reps @ 30X0 Rest 45 seconds Turkish Get-Ups x 3-4 reps each side (move slowly, be deliberate in each stage of the movement) Rest 45 seconds B. For time: 10 Wall Ball Shots 10 Pull-Ups 9 Wall Ball Shots 9 Pull-Ups … 1 Wall Ball Shot 1 Pull-Up (advanced athletes should perform chest-to-bar pull-ups)

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April 21, 2014 – Fitness

Workout of the Day Six sets for times of: Thrusters x 10 reps Sit-Ups x 10 reps Push-Ups x 10 reps Rest 3 minutes

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April 20, 2014 – 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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April 19, 2014 – Performance and Fitness

Workout of the Day In teams of three, with only one person working at a time, complete the following as quickly as possible: 1800 Meter Relay Run w/20 lb Medicine Ball 100 Pull-Ups 200 Push-Ups 300 Squats 1800 Meter Relay Run w/20 lb Medicine Ball

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April 18, 2014 – Fitness

Workout of the Day A. Four sets of: Snatch Grip Romanian Deadlift x 6-8 reps @ 3011 Rest 45 seconds Dumbbell Bench Press x 8-10 reps @ 2011 Rest 45 seconds Single Arm Bottom’s Up Kettlebell Squat x 5 reps each arm Rest 45 seconds B. Three rounds for time of: 15 Dumbbell Push Press 15 Box Jump Overs 300 Meter Run

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April 17, 2014 – Performance and Fitness

Workout of the Day A. Four sets of: Box Step-Ups x 6-8 reps @ 2111 Rest 45-60 seconds Single-Arm Kettlebell Row x Max Unbroken Reps each arm @ 2010 Rest 45-60 seconds B. Three sets for max reps of: 30 seconds of Double-Unders 30 seconds of Rest 30 seconds of Dumbbell Ground to Overhead 30 seconds of Rest 30 seconds of Row Sprint 30 seconds of Rest

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April 16, 2014 – Fitness

Workout of the Day A. Three sets of: Strict Dumbbell Overhead Press x 6-8 reps @ 21X1 Rest 90 seconds Side Plank x 45-60 seconds each side Rest 90 seconds B. Two sets for times of: Row 500 Meters 15 Burpees 15 Wall Ball Shots Rest 2 minutes

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April 15, 2014 – Fitness

Workout of the Day A. Four sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Push-Ups x 10-15 reps @ 2011 Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. Three rounds for time of: 15 Pull-Ups 25 Kettlebell Swings Run 400 Meters

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April 14, 2014 – Performance and Fitness

Workout of the Day A. Three sets of: Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011 (place front foot on a 4″ platform – a plate or stacked plates should work) Rest 45 seconds Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111 Rest 45 seconds B. For time: Row 20 Calories 30 Burpees 30 Toes to Bar 30 Walking Lunges with 45/25 lb. Plate Overhead

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