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Performance

September 21, 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 20, 2014 – Performance and Fitness

Workout of the Day In teams of two, alternate rounds to complete as many rounds and reps as possible in 18 minutes of: 5 Burpees 7 Box Jump Overs 9 Goblet Squats

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September 19, 2014 – Performance

Workout of the Day A. Take 15 minutes and build to a heavy Clean and Jerk B. Complete as many sets of the interval until you complete 30 reps of: 60 seconds of 135/95 lbs Ground to Overhead (Clean and some varient of Shoulder to Overhead) 60 seconds rest

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September 18, 2014 – Performance and Fitness

Workout of the Day Four sets of: Against a 4-minute running clock, complete: 500 Meter Row 400 Meter Run Push-Ups x Max Reps Rest 4 minutes between sets

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September 17, 2014 – Performance

Workout of the Day A. Four sets of: Back Squat x 6-8 reps @ 30X1 Rest 90 seconds Wall Slides x 5 reps @ 3030 Rest 90 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 – Performance

Workout of the Day A. Push Press: *Set 1 – x 5 reps *Set 2 – x 3 reps *Sets 3-6 – x 1 rep Rest 2-3 minutes between sets B. Three rounds for time of: Handstand Push-Ups x 10 reps Pull-Ups x 20 reps 300 Meter Run

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September 15, 2014 – Performance

Workout of the Day A. Four sets of: Clean x 1.1.1.1 (rest 10 seconds between each single) Rest 2-3 minutes B. Three sets for times of: 250 Meter Row Wall Ball Shots x 20 reps 32/24 kg 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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