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Performance

October 21, 2014 – Performance

Workout of the Day A. Four sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest 90 seconds B. For time: Wall Ball Shots x 10 reps Ring Dip x 1 rep Wall Ball Shots x 9 reps Ring Dips x 2 reps Wall Ball Shots x 8 reps Ring Dips x 3 reps … Wall Ball Shots x 1 rep Ring Dips x 10 reps

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October 20, 2014 – Performance and Fitness

Workout of the Day A. Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X0 Rest 60 seconds Plank Hold x 60 seconds Rest 60 seconds B. Five rounds for time of: Dumbbell Complex* x 5 reps Toes to Bar x 10 reps *One rep of the Dumbbell Complex = Start from the plank with dumbbells in hands Right Arm Row Push-Up Left Arm Row Push-Up Jump to standing Dumbbell Clean Front Squat x 2 reps Push Press x 2 reps

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October 19, 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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October 18, 2014 – Performance and Fitness

Workout of the Day In teams of two, with only one teammate working at a time, complete the following as quickly as possible: 1200 Meter Run or Row 100 Dumbbell Ground to Overhead 200 Squats 100 Burpees 1200 Meter Run or Row (The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)

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October 17, 2014 – Performance

Workout of the Day A. Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes B. Four rounds for time of: 115/75 lb. Hang Power Snatch x 10 reps 24″/18″ Box Jumps x 20 reps

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October 16, 2014 – Performance

Workout of the Day A. Five sets of: Dumbbell Shoulder Press x 4-6 reps @ 2011 Rest 60-90 seconds Farmer’s Carry x 100 Meters Rest 60-90 seconds B. Complete as many rounds and reps as possible in 4 minutes of: 95/65 lb. Push Press x 10 reps Pull-ups x 10 reps Rest 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 minutes of: 32/24 kg Kettlebell Swings x 10 reps Hand-Release Push-Ups x 10 reps

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October 15, 2014 – Performance

Workout of the Day A. Three sets, not for time, of: Pistols x 3-5 reps each leg Rope Climb x 1-2 ascents Double-Unders x 40-50 reps B. In teams of two, partners alternate whole rounds to complete three each of: 25 Wall Ball Shots 400 Meter Run

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October 14, 2014 – Performance

Workout of the Day A. Four sets of: Front Squat x 3-5 reps @ 30X1 Rest 20 seconds Pull-ups x Max reps Rest 3 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 155/105 lb. Power Clean x 10 reps Burpees x 10 reps

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October 13, 2014 – Performance

Workout of the Day A. Take 15-20 minutes to build to a heavy Jerk (Split or Power) B. In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of: Man-Makers x 5 reps (55/35 lb)

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October 12, 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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