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Fitness

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 16, 2014 – Fitness

Workout of the Day A. Four sets of: Bench Press x 8-10 reps @ 20X1 Rest 45 seconds Pull-Ups x 6-8 reps @ 21X0 Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. Three rounds for time of: Shoulder to Overhead x 10 reps Burpee Box Jump Overs x 10 reps 300 Meter Run

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September 15, 2014 – Fitness

Workout of the Day A. Four sets of: Deadlift x 4-6 reps @ 31X1 Rest 45 seconds Dumbbell Shoulder Press x 6-8 reps @ 2011 Rest 45 seconds Double-Under Practice x 45-60 seconds Rest 45 seconds B. Three sets for times of: 250 Meter Row Wall Ball Shots x 20 reps Kettlebell Swings x 20 reps Rest 3 minutes

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September 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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September 13, 2014 – Performance and Fitness

Workout of the Day In teams of four, complete five sets for max reps/calories of: Row for Calories x 60 seconds Man-Makers x 60 seconds Barbell Thrusters x 60 seconds Rest 60 seconds Teams get one erg, and one barbell. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).

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September 12, 2014 – Performance and Fitness

Workout of the Day A. Three sets of: Bench Press x 6-8 reps @ 20X1 Rest 60 seconds Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1 Rest 60 seconds B. For time: 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings 300 Meter Run 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings 300 Meter Run

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September 11, 2014 – Fitness

Workout of the Day A. Three sets of: Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Jumping Squats x 6-8 reps Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. Four sets of: Battling Ropes x 30 seconds Rest 30 seconds Sit-Ups x 30 seconds Rest 30 seconds Kettlebell Swings x 30 seconds Rest 30 seconds Mountain Climbers x 30 seconds Rest 30 seconds Dumbbell Push Press x 30 seconds Rest 30 seconds

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September 10, 2014 – Performance and Fitness

Workout of the Day A. Four sets of: Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1 Rest 60 seconds Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps Rest 60 seconds B. Four rounds for time of: Toes to Bar x 10 reps 24″/20″ Box Jumps x 15 reps Wall Ball Shots x 20 reps

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September 9, 2014 – Fitness

Workout of the Day A. Four sets of: Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Russian Step-Ups x 10 reps each leg Rest 45 seconds Double-Under Practice x 45-60 seconds Rest 45 seconds B. Complete as many rounds and reps as possible in 10 minutes of: Kettlebell Swings x 15 reps Pull-Ups x 10 reps Burpees x 10 reps

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September 8, 2014 – Performance and Fitness

Workout of the Day “2014 Look Good, Feel Good Challenge Workout” A. Take 20 minutes to build to a 2-RM Back Squat Note best successful 2-RM. B. One set of: Strict Pull-Ups x Max Reps Note number of reps achieved, and if a band was used for assistance, note color of band used for this test. You will re-test at the end of the 8 weeks with the same equipment. C. For max reps: Three minutes of Rowing (for max calories) Rest 60 seconds Three minutes of Burpee Box Jump-Overs Rest 60 seconds Three minutes of Wall Ball Shots Note

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