Tuesday 23/9/14 – Performance

Workout of the Day A. Four sets of: Weighted Pull-Ups x 3-4 reps @ 21X0 Rest 10-15 seconds Unweighted Pull-Ups x Max reps @ 21X0 Rest 3 minutes B. Complete as many rounds and reps as possible in12 minutes of: Renegade Rows x 10 reps 24″/20″ Box

Friday 19/9/14 – Performance

Workout of the Day A. Five sets of: Snatch Balance + 3 Overhead Squats Rest 2 minutes between sets; B. For time: 50/30kg. Power Snatch x 12 reps 30/24″” Box Jumps x 12 reps 50/30kg. Power Snatch x 9 reps 30/24″ Box Jumps x 9 reps 50/30kg. Power

Wednesday 10/9/14 – 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 [...]

Saturday 6/9/14 – Performance

Workout of the Day In teams of four, complete as many reps as possible of the following circuit in 30 minutes: 400 Meter Run Box Jump Overs Burpee Pull-Ups Wall Climbs Each team member will start on a different station and may not rotate to the

Thursday 14/8/14 – Performance

Workout of the Day A. Four sets of: Shoulder Press x 4-6 reps @ 20X1 Rest 90 seconds Strict Pull-ups x 2-3 reps @ 21X0 Rest 90 seconds B. Complete as many rounds and reps as possible in 7 minutes of: Ring Push-Ups x 15 reps 24″/20″ Box Jumps x 20 reps

Saturday 9/8/14 – Performance

Workout of the Day With a continuous running clock, perform the following: 0:00 – 1000 Meter Row 5:00 – 50 Burpees 10:00 – 30 Strict Pull-Ups 15:00 – 50 Wall Ball Shots 20:00 – 30 Box Jump Overs 25:00 – 800 Meter Run

Saturday 26/7/14 – Competition

Workout of the Day A. COMPARE TO JUNE 14 For max reps: 30 Seconds of Muscle-Ups Rest 30 seconds 30 Seconds of Toes to Bar Rest 30 seconds 30 Seconds of Handstand Walk (for max distance) Rest 30 seconds 45 Seconds of Muscle-Ups Rest 15 seconds 45

Friday 25/7/14 – Performance

Workout of the Day Teams of three must complete a total of 4 sets each as quickly as possible of: Row 500 Meters — 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) 5 Hand-Release Push-Ups 10 Box Jumps

Monday 7/7/14 – Performance

Workout of the Day A. Back Squat x 5 reps @ 50% of 1-RM Rest 60 seconds Back Squat x 3 reps @ 75% of 1-RM Rest 60 seconds Back Squat x 1 rep @ 85% of possible 1-RM Rest 60 seconds Back Squat x 1 rep @ 90-95% of possible 1-RM Rest 2 minutes [...]

Friday 27/6/14 – Performance

Workout of the Day Complete as many rounds and reps as possible in 5 minutes of: 24/20″ Box Jumps x 10 reps 100 Meter Run Rest 2 minutes Complete as many rounds and reps as possible in 5 minutes of: Wall Ball Shots x 10 reps Kettlebell Swings x