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Fitness

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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August 13, 2014 – Fitness

Workout of the Day A. Four sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Single Arm Press x 6-8 reps each arm Rest 45 seconds Dumbbell Alternating Reverse Lunges x 10 reps each leg Rest 45 seconds B. Three rounds for time of: Man-Makers x 10 reps 300 Meter Run

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August 12, 2014 – Fitness

Workout of the Day A. Three sets of: Pull-Ups x 5 reps @ 51A1 Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Complete as many rounds and reps as possible in 8 minutes of: Dumbbell Push Press x 10 reps Burpee Box Jump Overs x 10 reps

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August 11, 2014 – Fitness

Workout of the Day A. Four sets of: Front Squat x 7-10 reps @ 3011 Rest 45 seconds Kettlebell Swings x 15-20 reps Rest 45 seconds Supine Ring Rows x 7-10 reps @ 2111 Rest 45 seconds B. Against a 3-minute running clock, climb as high as possible through the following ladder: 1 Thruster 1 Burpee 2 Thrusters 2 Burpees 3 Thrusters 3 Burpees 4 Thrusters 4 Burpees 5 Thrusters 5 Burpees… …continuing to climb the ladder until 3 minutes is up. Rest 3 minutes between sets, and complete a total of three sets.

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August 10, 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 9, 2014 – Performance and Fitness

Workout of the Day In teams of four, complete as many reps as possible of the following circuit in 30 minutes: 400 Meter Run Box Jump Overs Burpee Pull-Ups Wall Climbs Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

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