Thursday 8/5/14 – Performance

Workout of the Day A. Four sets of: Dumbbell Walking Lunges x 20 steps @ 10X1 Rest 60 seconds Ring Rows x 10-12 reps @ 2111 Rest 60 seconds B. Three rounds for time of: Wall Ball Shots x 20 reps Kettlebell Swings x 15 reps Burpee Pull-Ups x 10 reps

Tuesday 29/4/14 – Performance

Workout of the Day A. Four sets of: Bench Press x 2-4 reps @ 20X1 Rest 90 seconds Ring Rows x 8-10 reps @ 2111 (get your body as horizontal as possible and stay rigid throughout the movement – tight butt and gut!) Rest 90 seconds B, In three

Thursday 6/3/14 – Performance

Workout of the Day A. Five sets of: Clean Pulls x 1.1.1 (rest 10 seconds between singles – weight should exceed your 1-RM clean) Rest 90 seconds Ring Rows x 8-10 reps @ 2111 (get as horizontal as possible, pay attention to tempo, and keep your

Wednesday 26/2/14 – Performance

Workout of the Day A. Four sets of: Ring Rows x 10-12 reps @ 2111 (get as horizontal as possible) Rest 90 seconds Good Mornings x 6-8 reps @ 3010 Rest 90 seconds B. Three rounds for time of: 15 Burpees 30 Kettlebell Swings (24/16 kg)

Wednesday 22/1/14 – Competition

Workout of the Day A. Three sets for times of: 15 Chest-to-Bar Pull-Ups 15 Handstand Push-Ups 15 Kettlebell Swings (32/24 kg) Rest 2 minutes B. Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ 70% *Set 4 – 8 reps

Wednesday 15/1/14 – Competition

“What am I going to do with all this fitness?” Workout of the Day A. Five sets for times of: Row 250 Meters 12 Alternating Pistols 12 Pull-Ups Rest 90 seconds B. Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 –

Wednesday 8/1/14 – Competition

Workout of the Day A. For time: 25 Wall Ball Shots (15/9 kg) Run 400 Meters 20 Wall Ball Shots Run 400 Meters 15 Wall Ball Shots B. Rest exactly 4 minutes after A, and then… Five rounds for time of: 12 Pull-Ups 12 Kettlebell Swings (32/24 kg) C.

Monday 30/12/13 – Competition

Workout of the Day A. Every minute, on the minute, for 20 minutes: Odd Minutes – Bench Press x 2-3 reps (try to increase the load a bit from last week) Even Minutes – Row or AirDyne (pick a set number of meters or calories that will be somewhat