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Fitness

April 9, 2014 – Performance and Fitness

Workout of the Day A. Five sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Russian Step-Ups (w/DBs) x 8-10 reps each leg Rest 45 seconds Single-Arm Press x 6-8 reps each arm Rest 45 seconds B. Four sets for max reps of: 30 seconds of Push Press (95/65 lb) Rest 30 seconds 30 seconds of Box Jumps (24″/20″) Rest 30 seconds

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April 8, 2014 – Fitness

Workout of the Day A. Four sets of: Bench Press x 6-8 reps @ 20X1 Rest 45 seconds Kettlebell Swings x 20-25 reps Rest 45 seconds AbWheel Roll-outs x 6-8 reps @ 3011 Rest 45 seconds B. Complete as many Burpees as possible in 3 minutes

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April 7, 2014 – Fitness

Workout of the Day A. Three sets of: Back Squat x 8-10 reps @ 20X1 Rest 60 seconds Ring Rows x 8-10 reps @ 2111 Rest 60 seconds Jump Rope Technique x 60 seconds Rest 60 seconds B. Three sets for times of: Man-Makers x 5 reps 400 Meter Run Rest 2 minutes

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April 6, 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 5, 2014 – Performance and Fitness

Workout of the Day “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 135/95 lb. Power Cleans x 3 reps Push-Ups x 6 reps Air Squats x 9 reps Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended. – OR – Team “Chief” Against a five-minute running clock, complete as many rounds and reps as possible of: 135/95 lb. Power Cleans x 3 reps Push-Ups x 6 reps Air Squats x 9 reps In teams of three, partners

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April 4, 2014 – Fitness

Workout of the Day A. Four sets of: Deadlift x 6-8 reps @ 3011 Rest 45 seconds Dumbbell Shoulder Press x 6-8 reps @ 2111 Rest 45 seconds Lateral Squat x 8-10 reps each leg @ 2011 Rest 45 seconds B. For time: 1000 Meter Row 60 Kettlebell Swings 30 Push-Ups 600 Meter Run

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April 3, 2014 – Fitness

Workout of the Day A. Four sets of: Pull-Ups x 6-8 reps @ 2111 Rest 45 seconds Dumbbell Walking Lunges x 8-10 steps each leg Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. Complete as many reps as possible in 7 minutes of: 2 Wall Climbs 7 Thrusters (Barbell or Dumbell) 100 Meter Run

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April 2, 2014 – Performance and Fitness

Workout of the Day 2 Minutes of Rowing (calories) Rest 60 seconds Complete as many rounds and reps as possible in 2 minutes of: Wall Ball Shots x 10 reps Burpees x 10 reps Rest 60 seconds Complete as many rounds and reps as possible in 2 minutes of: Pull-Ups x 10 reps Push-Ups x 10 reps Rest 60 seconds Complete as many rounds and reps as possible in 2 minutes of: Box Jumps x 10 reps Sit-Ups x 10 reps Rest 60 seconds Rotate through the circuit three times for max reps/cals completed at each station.

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April 1, 2014 – Fitness

Workout of the Day A. Three sets of: Bench Press x 8-10 reps @ 20X1 Rest 60 seconds Ring Rows x 8-10 reps @ 2111 Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. In three minutes, complete the following: 20 Kettlebell Swings Run 400 Meters Double-Unders x Max Reps Score the number of double-unders completed in each set, for a total of three sets. Rest three minutes between sets.

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March 31, 2014 – Fitness

Workout of the Day A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Russian Step-Ups x 8-10 reps each leg Rest 60 seconds Single Arm Kettlebell or Dumbbell Press x 6-8 reps each arm Rest 60 seconds B. For time: 1000 Meter Row 20 Dumbbell Ground to Overhead 20 Burpees 20 Goblet Squats

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