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Workout Of The Day

September 5, 2015 – Competition

Workout of the Day I. Complete as many rope climbs as possible in 8 minutes of: Row 1250 Meters 15-foot Legless Rope Climbs x Max Reps (if you don’t believe you’ll be able to complete more than 3 legless rope climbs, perform regular rope climbs using your feet instead) Rest until the running clock reaches 12:00, and then… II. Complete as many barbell complexes as possible in 8 minutes of: Row 1250 Meters *205/135 lb Barbell Complex x Max Reps (Barbell Complex = 4 Deadlifts + 3 Hang Power Cleans + 2 Shoulder to Overhead) Rest until the running clock

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September 5, 2015 – Performance and Fitness

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 next station until their running teammate returns.

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September 4, 2015 – Competition

Workout of the Day A. Every 2 minutes, for 12 minutes (6 sets): Front Squat + Jerk @ 90-100% of 1-RM Clean & Jerk B. Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Set 4 – Max reps @ 75% Rest 2-3 minutes C. Every 5 minutes, for 15 minutes (3 sets), for times: 40 Calories of Assault Bike Go hard each set! D. For Time: 30 Bench Press 30 Strict Handstand Push-Ups 30 Strict Supinated-Grip Pull-Ups Males = Bodyweight Bench Press Females = Bodyweight

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September 4, 2015 – Performance and Fitness

Workout of the Day A. Every 3 minutes, for 12 minutes (4 sets): 20 Walking Lunges with Dumbbells or Kettlebells Go as heavy as possible each set. B. Tabata Row for Calories Rest 60 seconds Tabata Wall Ball Shots Rest 60 seconds Tabata Burpees Rest 60 seconds Tabata Hollow Hold or Rocks *Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement. C. Three sets of: Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111 Rest 60 seconds Single-Leg Glute Bridges

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September 3, 2015 – Fitness

Workout of the Day A. Three sets of: Bench Press x 8-10 reps @ 20X1 Rest 60 seconds Kettlebell Swings x 20-25 reps Rest 60 seconds Hollow Body Hold x 45-60 seconds Rest 60 seconds B. For time: Row 500 Meters immediately followed by… Three rounds of: 15 Push-Ups 10 Box Jump-Overs immediately followed by… Run 600 Meters

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September 3, 2015 – Competition

Active Recovery Day Swimming Workouts Provided by Heidi Fearon A. PACING SESSION 60 v up situps unbroken Four sets of: 25 Meter Finger Tip Drag (FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.) Rest 20 seconds between each 25 Meter efforts Four sets of: 50 Meter Thumb to Thigh (TT: Brush your thumb along your thigh as you finish your arm stroke. Focus on a strong finish as your hand comes to your thigh.) Rest 30 seconds Four sets of: 25 Meter Breathe Every 5th Stroke Rest 20 seconds For

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September 3, 2015 – Performance

Workout of the Day A. Five sets of: Bench Press x 5 reps @ 20X1 Rest 2 minutes between sets and use that time to work mobility and prepare for part B. B. Four rounds for time of: 10 Ring Dips 20 Toes to Bar 30 Double-Unders

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September 2, 2015 – Fitness

Workout of the Day A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 60 seconds Wall Climbs x 3-5 reps Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. In teams of two, partners alternate rounds to complete five each of: Dumbbell Ground to Overhead x 5 reps 100 Meter Run

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September 2, 2015 – Competition

Workout of the Day A. Every minute, on the minute, for 12 minutes: Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed) Minute 2 – Roll to Candlestick x 10 reps Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds (if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells) B. Every minute, on the minute, for 21 minutes: Minute 1 – 4 Burpee Box Jump-Overs + 8 Chest-to-Bar Pull-Ups Minute 2 – 5 Burpee Box Jump-Overs + 10 Push Press (115/75 lbs) Minute 3 – 12 Alternating Reverse Lunges with Kettlebells

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September 2, 2015 – 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: 155/105 lbs Hang Power Cleans x 5 reps 100 Meter Run

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