January 5, 2013 – Performance and Fitness

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

Workout of the Day
A.
Four sets of:
Goblet Squats x 8-10 reps @ 3111
Rest 45 seconds
Pull-Ups x 8-10 reps @ 2111 (partner assisted encouraged)
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
Burpees x 10 reps

Workout of the Day
OFF-SEASON
A.
Two sets, not for time, of:
Bar Muscle-Ups x 3-6 reps
V-Ups x 15-20 reps
Tall Box Jumps x 5 reps
(step down to smaller box, reset, then jump again)

B.
Every minute, on the minute, for 15 minutes:
Clean x 1 rep

Start at 50-60% and slowly climb to 95+% over the course of the 15 minutes.

C.
Three rounds for time of:
365/245 lb. Deadlift x 7 reps
Muscle-Up x 7 reps

(SCALE loads as needed.)

Rest exactly 5 minutes, and then . . .

D.
Three rounds for time of:
21 Wall Ball Shots (20/14 lbs)
21 Toes to Bar

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