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Performance

January 29, 2015 – Performance

Workout of the Day A. Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90% Every two minutes, for 4 minutes (2 sets): Back Squat x 4-5 reps @ 80-85% B. Two sets of: Complete as many rounds and reps as possible in 3 minutes of: 10 Ground to Overhead 10 Overhead Squat 10 Burpees Rest 3 minutes between sets, and complete a total of

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January 28, 2015 – Performance

Workout of the Day A. Five sets of: Unsupported Seated Strict Press x 4-5 reps (sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes B. Against a 7-minute running clock, complete: 500 Meter Row — As many rounds and reps as possible of: 5 Single Arm Press each arm (55/35 lbs) 10 Box Jump-Overs

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January 27, 2015 – Performance

Workout of the Day A. Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes B. In teams of two, alternate sets to complete 3 each of: 10 Power Cleans (185/135 lbs) 400 Meter Run

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January 26, 2015 – Performance

Workout of the Day A. Every two minutes, for 16 minutes (8 sets of): Front Squat x 3-4 reps *Use the same weight as January 16th. B. Complete as many rounds and reps as possible in 6 minutes of: 30 Wall Ball Shots 30 Pull-Ups 30 Double-Unders

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January 25, 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 24, 2015 – Performance and Fitness

Workout of the Day Complete as many rounds and reps as possible in 3 minutes of: 10 Single-Arm Dumbbell Snatches 5 Burpee Box Jump-Overs 5 Toes to Bar Rest 3 minutes between sets, and complete a total of five sets.

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January 23, 2015 – Performance

Workout of the Day A. Five sets of: Snatch + 3 Overhead Squats Rest 2 minutes B. Three rounds for time of: 15 Strict Handstand Push-Ups 20 Alternating Front Racked Reverse Lunges (135/95 lbs) C. Eight sets of: 20 seconds of Hollow Rocks or Holds Rest 10 seconds

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January 22, 2015 – Performance

Workout of the Day A. Five sets of: Weighted Pull-Ups x 2 reps Rest 30 seconds immediately followed by… Every 90 seconds, for 12 minutes (8 sets Two sets of: 5-7 Wide Pronated Grip Pull-Ups Rest 45-60 seconds 5-7 Pronated Grip Pull-Ups Rest 45-60 seconds 5-7 Supinated Grip Pull-Ups Rest 45-60 seconds 5-7 Mountain Climber Pull-Ups Rest 45-60 seconds B. In teams of two, alternate sets to complete four each of: 50 Double-Unders 400 Meter Run

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January 21, 2015 – Performance

Workout of the Day A. Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90% Every two minutes, for 4 minutes (2 sets): Back Squat x 8-10 reps @ 75-80% B. In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of: 3 Push Press (155/105 lbs) 6 Box Jump-Overs 9 Kettlebell Swings (32/24 kg)

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January 20, 2015 – Performance

Workout of the Day A. Five sets of: Jerk x 1- 2 reps Rest 2-3 minutes B. For time: 21 Burpees 15 Thrusters (115/75 lbs) 9 Chest to Bar Pull-Ups 800 Meter Run 9 Chest to Bar Pull-Ups 15 Thrusters 21 Burpees

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