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Fitness

January 21, 2015 – Fitness

Workout of the Day A. Four sets of: Back Squat x 8-10 reps Rest 20 seconds Russian Step-Ups x 8-10 reps each leg Rest 60 seconds Turkish Get-Up x 1-2 reps each arm Rest 60 seconds B. In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of: 3 Push Press 6 Box Jump-Overs 9 Kettlebell Swings

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January 20, 2015 – Fitness

Workout of the Day A. Three sets of: Push Press x 6-8 reps Rest 60 seconds Side Plank x 30-45 seconds each side Rest 60 seconds Single Leg Hip Bridge x 6-8 reps each leg @ 3011 Rest 60 seconds B. For time: 21 Burpees 15 Thrusters 9 Pull-Ups 800 Meter Run 9 Pull-Ups 15 Thrusters 21 Burpees

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January 19, 2015 – Fitness

Workout of the Day A. Three sets of: Deadlift x 6-8 reps Rest 45 seconds Alternating Reverse Lunges x 20 steps Rest 45 seconds Dumbbell Bench Press x 10-12 reps Rest 45 seconds B. Every minute, on the minute, for 15 minutes: 1st minute – 15 Kettlebell Swings 2nd minute – 200 Meter Run 3rd minute – 20/10 Push-Ups C. Every minute, on the minute, for 6 minutes: Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111 Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

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January 18, 2015 – 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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January 17, 2015 – Performance and Fitness

Workout of the Day In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300 Meter Row Station 2 – 30/15 Push-Ups Station 3 – 30 Box Jump Overs Station 4 – 30 Goblet Squats

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January 16, 2015 – Fitness

Workout of the Day A. Three sets of: Front Squat x 6-8 reps Rest 60 seconds Row 250 Meters Rest 60 seconds Plank to Elbows x 8-10 reps Rest 60 seconds B. Complete as many rounds and reps as possible in 6 minutes of: 3 Dumbbell Ground to Overhead 3 Burpees 6 Dumbbell Ground to Overhead 6 Burpees 9 Dumbbell Ground to Overhead 9 Burpees 12 Dumbbell Ground to Overhead 12 Burpees … C. Three sets of: Single Arm Row x 10-12 reps each arm @ 2110

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January 15, 2015 – Fitness

Workout of the Day A. Five sets of: Unsupported Seated Strict Press x 5-6 reps (sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes B. Against a 2-minute running clock, complete: 250 Meter Row Push-Ups x Max Reps Rest 2 minutes between sets and complete four sets.

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January 14, 2015 – Fitness

Workout of the Day A. Four sets of: Deadlift x 6-8 reps Rest 60 seconds Wall Climbs x 2-3 reps Rest 60 seconds Hollow Hold/Rock x 30-45 seconds Rest 60 seconds B. Three rounds for time of: 30 Overhead Walking Lunge Steps 15 Pull-Ups 400 Meter Run

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January 13, 2015 – Fitness

Workout of the Day A. Four sets of: Back Squat x 6-8 reps Rest 20 seconds Kettlebell Swings x 15 reps Rest 60 seconds Pull-Ups x 6-8 reps @ 2110 Rest 60 seconds B. In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of: 9 Burpee Box Jump-Overs

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January 12, 2015 – Fitness

Workout of the Day A. Three sets of: Good Mornings x 6-8 reps @ 3011 Rest 45-60 seconds Renegade Rows x 5 reps Rest 45-60 seconds Half-Turkish Get-Ups x 5-6 reps each arm Rest 45-60 seconds Double-Under Practice x 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to Overhead 10 Box Jumps 15 Kettlebell Swings C. Two sets of: 200 Meter Farmer’s Carry Rest as needed

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