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

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

Saturday 13/9/14 – Competition

Workout of the Day A. Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible: Row 500 Meters Run 400 Meters 6 Squat Cleans (100/70kg) 6 Muscle-Ups The expectation is that you will have at least 2 minutes of rest

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

Wednesday 3/9/14 – Performance

Workout of the Day A. Four sets of: Deadlift x 4-6 reps @ 21X1 Rest 30 seconds Handstand Push-Ups x 12-15 reps (consecutive or accumulated) Rest 2 minutes B. In teams of two, partners alternate rounds to complete five each of: 70/47.5kg Hang

Tuesday 2/9/14 – Competition

Workout of the Day A. Five sets of: Narrow-Grip Overhead Squat x 3 reps @ 3311 Rest 2-3 minutes This is the last week we’ll work on these holds. Go as heavy as possible in the narrow-grip position you have found to be most stable. B. Bench Press

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