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

Thursday 25/9/14 – Performance

Workout of the Day A. Front Squat * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – [...]

Wednesday 24/9/14 – Performance

Workout of the Day A. Four sets of: Push Press x 2-4 reps Rest 60 seconds Plank from Rings x 60-90 seconds Rest 60 seconds B. Five sets against a 60 second running clock of: Heavy Kettlebell Swings x 10 reps Barbell Thrusters x Max reps Rest 60

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

Monday 22/9/14 – Performance

Workout of the Day A. Four Sets of: Clean x 1.1.1.1 (rest 10 seconds between singles) Rest 30 seconds Handstand Push-ups x max reps Rest 2-3 minutes B. Three rounds for time of: Deadlift x 15 Hang Power Clean x 12 Front Squat x 9 Jerk x 6 Use

Sunday 21/9/14

Active Recovery Day 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 mechanics, smooth and

Saturday 20/9/14 – Performance

Workout of the Day Five sets of: Against a 3 minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats Rest 3 minutes between sets, and pick up the next set where you left off.