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

Thursday 18/9/14 – Performance

Workout of the Day A. Five sets of: Back Squat x 2-4 reps @ 30X1 Rest 60 seconds Single-Arm Dumbbell Row x 12-15 reps @ 2111 Rest 2 minutes B. For time: Row 1000 Meter followed immediately by . . . Three rounds of: Double-Unders x 30 reps

Monday 1/9/14 – Competition

Workout of the Day A. Every two minutes, for 12 minutes (6 sets): Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch B. Every 2 minutes, for 10 minutes (5 sets): 4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch (Pause for 3 seconds

Monday 1/9/14 – Performance

Workout of the Day A. Four sets of: Back Squat x 3-5 reps @ 30X1 Rest 60 seconds Strict Supinated Grip Pull-ups @ 21X0 x Max Reps Rest 2 minutes B. Four rounds for time of: 42.5/30kg. Push Press x 12 reps Heavy Kettlebell Swings x 12 reps

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

Wednesday 27/8/14 – Performance

Workout of the Day A. Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift. B. In teams of two, partners alternate sets to complete three each of: 20 Kettlebell Swings (24/16 kg) 15 Hand-Release Push-ups 300 Meter Run  

Monday 18/8/14 – Performance

Workout of the Day A. Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes between sets B. In teams of two, partners alternate to complete 5 sets each of: Overhead Squat x 5 reps 32kg Kettlebell Swings x 10 reps

Friday 15/8/14- Performance

Workout of the Day A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings x 20 reps Rest 3 minutes B. For time: Row 1000 Meters Immediately followed by . . . Three rounds of: 42.5/30kg. Thrusters x 10 reps

Wednesday 13/8/14 – Competition

Workout of the Day A. Every 90 seconds, for 15 minutes (10 sets): Hang Clean + Clean Build over the course of the ten sets. B. Every 2 minutes, for 16 minutes (8 sets): Front Squat *Set 1 – 2 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps [...]