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Fitness

August 23, 2014 – Performance and Fitness

Workout of the Day Five sets of: Against a 3 minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats Rest 3 minutes between sets, and pick up the next set where you left off.

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August 22, 2014 – Fitness

Workout of the Day A. Four sets of: Good Mornings x 8-10 reps @ 3011 Rest 45 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. For time: Dumbbell Ground to Overhead x 12 reps Box Jumps x 12 reps Dumbbell Ground to Overhead x 9 reps Box Jumps x 9 reps Dumbbell Ground to Overhead x 6 reps Box Jumps x 6 reps Run 600 Meters

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August 21, 2014 – Fitness

Workout of the Day A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 60 seconds Pull-Ups x 4-6 reps @ 31X0 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. For time: Row 1000 Meters followed immediately by . . . Three rounds of: Kettlebell Swings x 20 reps Toes to Bar x 10 reps Wall Climbs x 5 reps

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April 20, 2014 – Fitness

Workout of the Day A. Three sets of: Dumbbell or Barbell Push Press x 6-8 reps Rest 45 seconds Single Leg Hip Bridge x 8-10 reps each leg @ 2011 Rest 45 seconds Partnered Leg Tosses x 15-20 reps Rest 45 seconds B. Every minute, on the minute for 16 minutes: Even minutes – Burpees x 10 reps Odd minutes – 100 Meter Sprint

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August 19, 2014 – Performance and Fitness

Workout of the Day A. Three sets of: Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011 Rest 60-90 seconds Turkish Get-Ups x 2-3 reps each arm Rest 60-90 seconds Side Planks x 30-45 seconds each side Rest 60-90 seconds B. Complete as many rounds and reps as possible in 5 minutes of: Dumbbell Weighted Burpees x 3 reps Alternating Dumbbell Rows from the Plank x 5 reps (each arm) Dumbbell Thrusters x 7 reps Rest two minutes and then repeat.

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August 18, 2014 – Fitness

Workout of the Day A. Three sets of: Bench Press x 8 reps @ 2011 Rest 60 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds B. Four rounds for max reps of: 60 seconds Row for Calories 60 seconds Push-Ups 60 seconds Strict Pull-Ups 60 seconds of Rest

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August 17, 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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August 16, 2014 – Performance and Fitness

Workout of the Day In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of: 20 Wall Ball Shots 10 Burpees 300 Meter Run

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August 15, 2014 – Fitness

Workout of the Day A. Four sets of: Overhead Squat x 6-8 reps @ 3011 Rest 60 seconds Single Leg Kettlebell Deadlift x 6-8 reps each leg @ 3011 Rest 60 Plank from Elbows x 60 seconds Rest 60 seconds B. Complete as many rounds and reps as possible in 7 minutes of: Dumbbell Ground to Overhead x 7 reps Sit-Ups x 14 reps

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August 14, 2014 – Performance and Fitness

Workout of the Day Six sets of: Against a 2 minute running clock, complete the following: 300m Row Push-Ups x Max Reps Rest 2 minutes between sets

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