Sunday 5/10/14

Active Recovery Day Yoga at 8:00am! A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on

Saturday 4/10/14 – Performance

Workout of the Day In teams of two, alternating each movement, complete ten rounds of: Dumbbell Hang “Clusters” x 10 reps Burpees x 10 reps 300 Meter Run (Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300

Friday 3/10/14 – Performance

Workout of the Day A. Take 15 minutes and build to today’s 1-RM Power Clean B. For time: Row 30 Calories 30 Burpees 30 Wall Ball Shots 30 Kettlebell Swings 30 Dumbbell Push Press 30 Pull-Ups Choose loads for each movement that will make it

Thursday 2/10/14 – Performance

Workout of the Day A. Three sets of: Dumbbell Walking Lunge x 20 steps @ 10X0 Rest 60 seconds B. Complete as many rounds and reps as possible in 5 minutes of: Double-Unders x 20 reps Squats x 10 reps Rest 1 minute Complete as many rounds and

Wednesday 1/10/14 – Performance

Workout of the Day A. Weighted Pull-Ups: *Set 1 – x 3 reps *Set 2 – x 2 reps *Sets 3-6 – x 1 rep Rest 2-3 minutes between sets, building to today’s 1-RM B. Three rounds for time of: Pull-Ups x 20 reps 24/16kg Kettlebell Swings x 15 reps 400 Meter Run

Tuesday 30/9/14 – Performance

Workout of the Day A. Four sets of: Hang Snatch + Snatch Rest 2-3 minutes B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wall Ball Shots (9/6kg) 12 Burpees

Saturday 27/9/14 – Performance

Workout of the Day In teams of two, with only one person working at a time, complete the following: 200 Wall Ball Shots 600 Meter Overhead Carry 200 Push-ups 600 Meter Overhead Carry During carry, you must perform 3 burpees* each every time you

Friday 26/9/14 – Performance

CPL Baird died how he lived, at the front; giving his all without any indecision. He always programmed pull-ups, deadlifts and burpees to maintain his high standard of fitness. These movements were common on Baird’s battlefield; pulling himself