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Performance

August 22, 2014 – Performance

Workout of the Day A. Five sets of: Snatch Balance + 3 Overhead Squats Rest 2 minutes between sets; B. For time: 115/75 lb. Power Snatch x 12 reps 30/24″” Box Jumps x 12 reps 115/75 lb. Power Snatch x 9 reps 30/24″ Box Jumps x 9 reps 115/75 lb. Power Snatch x 6 reps 30/24″ Box Jumps x 6 reps Run 600 Meters

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August 21, 2014 – Performance

Workout of the Day A. Five sets of: Back Squat x 2-4 reps @ 30X1 Rest 60 seconds Single-Arm Dumbbell Row x 12-15 reps @ 2111 Rest 2 minutes B. For time: Row 1000 Meter followed immediately by . . . Three rounds of: Double-Unders x 30 reps Kettlebell Swings x 20 reps Handstand Push-Ups x 10 reps

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April 20, 2014 – Performance

Workout of the Day A. Four sets of: Push Press x 3-5 reps Rest 2-3 minutes B. Every minute, on the minute, for 16 minutes: Even minutes – Burpees x 10 reps Odd minutes – Power Cleans x 5 reps

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August 19, 2014 – Performance and Fitness

Workout of the Day A. Three sets of: Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011 Rest 60-90 seconds Turkish Get-Ups x 2-3 reps each arm Rest 60-90 seconds Side Planks x 30-45 seconds each side Rest 60-90 seconds B. Complete as many rounds and reps as possible in 5 minutes of: Dumbbell Weighted Burpees x 3 reps Alternating Dumbbell Rows from the Plank x 5 reps (each arm) Dumbbell Thrusters x 7 reps Rest two minutes and then repeat.

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August 18, 2014 – Performance

Workout of the Day A. Bench Press Set 1: x 3 reps Set 2: x 2 reps Set 3: x 1 rep Set 4: x 1 rep Rest 2-3 minutes between sets 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 – Performance

Workout of the Day A. Five sets of: Hang Snatch x 1.1.1 (rest 5-7 seconds between single) Rest 2 minutes B. Complete as many rounds and reps as possible in 7 minutes of: 135/95 lb Ground to Overhead x 7 reps Toes to Bar x 7 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 – Performance

Workout of the Day A. Deadlift: *Set 1- x 5 reps *Set 2- x 3 reps *Set 3- x 1 reps *Set 4- x 5 reps *Set 5- x 3 reps *Set 6- x 1 reps Rest 2-3 minutes between sets and use that time to practice skills on the rings B. Three rounds for time of: Box Jumps x 20 reps Handstand Push-Ups x 10 reps 300 Meter Run

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