Tuesday 16/9/14 – Performance

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

Friday 5/9/14 – Performance

Workout of the Day A. Three sets of: Dumbbell Walking Lunges x 20 steps Rest 60-90 seconds Turkish Get-Ups x 1 rep each arm Rest 60-90 seconds B. Tabata Row for Calories Rest 60 seconds Tabata Wall Ball Shots Rest 60 seconds Tabata Burpees Rest

Tuesday 2/9/14 – Performance

Workout of the Day A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90

Saturday 30/8/14 – Competition

Workout of the Day A. Three sets of: 60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible) Rest 30 seconds 60 Seconds of Handstand Walk (accumulate as much distance as possible) Rest 30 seconds Same as last

Saturday 30/8/14 – Performance

Workout of the Day In teams of two, with only one partner working at a time*, complete: 100 Kettlebell Swings 400 Meter Run 100 Dumbbell Shoulder to Overhead 400 Meter Run 100 Goblet Squats 400 Meter Run 100 Burpees *Teammates will perform the

Thursday 28/8/14 – Performance

Workout of the Day A. Six sets of: Push Press + Push Jerk Rest 3 minutes between sets and use that time to work hib mobility and prepare for Part B. B. Three rounds for time of: Handstand Push-up x 6 reps Ground to Overhead x 9 reps Burpees x 12

Thursday 21/8/14 – Performance

Workout of the Day A. Take 10-12 minutes and build to a heavy, but not necessarily 1RM Clean or Power Clean B. Every minute, on the minute, for 15 minutes: *Clean or Power Clean x 2 reps Burpees x 4 reps *Load can vary from minute to minute.

Saturday 16/8/14 – Performance

Workout of the Day In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell Ground to Overhead 100 Box Jump Overs Teammates may partition reps however they’d like, but the non-working partner must be in the