Thursday 24/7/14 – Performance

Workout of the Day A. Four sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Pull-Ups x 3-5 reps Rest 90 seconds B. 600 Meter Partnered Farmer’s Carry Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every

Wednesday 2/4/14 – Performance

Workout of the Day A. Five sets of: Shoulder Press x 2-4 reps @ 21X1 Rest 90 seconds Weighted Pull-Ups x 2 reps @ 21X0 Rest 90 seconds B. Complete rounds of 21, 15 and 9 reps for time of: 52/34kg Shoulder to Overhead Pull-Ups (take the push

Wednesday 26/3/14 – Performance

Workout of the Day A. Four sets of: Strict Weighted Pull-Ups x 2-3 reps Rest 90 seconds Front Squat + Jerk Rest 90 seconds B. Complete as many rounds as possible in 5 minutes of: 10 Pull-Ups 10 Alternating Pistols (or 10 Goblet Squats) Rest