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Workout Of The Day

September 2, 2014 – Competition

Workout of the Day A. Every minute, on the minute, for 10 mintues: Minute 1 – Strict Muscle-Up x 1-4 reps (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible) Minute 2 – Handstand Walk x 10-15 Meters B. Bench Press *Set 1 – 5 reps @ 65% of tested 1-RM *Set 2 – 3 reps @ 75% *Set 3 – 1 rep @ 85% *Set 4 – 3 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% *Set 7 –

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September 2, 2014 – Performance

Workout of the Day A. Four sets of: Hang Snatch + Snatch Rest 2-3 minutes B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wall Ball Shots (20/12 lbs) 12 Burpees

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September 2, 2014 – Fitness

Workout of the Day A. Four sets of: Russian Step-Ups x 10 reps each leg Rest 45 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Push-Ups x 12-15 reps @ 2011 Rest 45 seconds B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wall Ball Shots (20/12 lbs) 12 Burpees

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September 1, 2014 – Performance and Fitness

**Labor Day Schedule – We will be open for group coaching sessions at 8:30, 10:00 and 12:00 at Invictus Downtown and 8:00, 9:30, and 11:00 at Invictus Point Loma. Private coaching sessions will be held by arrangement with your coach.** Workout of the Day For time: 1000 Meter Row 20 Ground to Overhead (135/95 lbs) 30 Ring Dips 800 Meter Run 30 Ring Dips 20 Ground to Overhead (135/95 lbs) 1000 Meter Row

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September 1, 2014 – Competition

Workout of the Day A. Six sets of: Drop Snatch x 1 rep Rest as needed Build over the course of the six sets to your heaviest drop snatch. B. Every two minutes, for 16 minutes (8 sets): High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch (Last performed on August 11, 2014.) C. Every 2 minutes and 30 seconds, for 20 minutes (8 sets): Back Squat *Set 1 – 6 reps @ 65% of 1-RM *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 6 reps

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August 31, 2014 – Competition, Performance and Fitness

Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with

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August 30, 2014 – Competition

Workout of the Day A. Three sets of: 60 seconds of L-Seated Legless Rope Climbs Rest 30 seconds 30 seconds of Left Leg Weighted Pistols (24/16 kg) 30 seconds of Right Leg Weighted Pistols (24/16 kg) Rest 30 seconds B. Take 10-15 minutes to build to a heavy-ish Clean, and then… C. Every minute, on the minute, for 10 minutes: 10 Burpees Over the Barbell (two-foot jump, two-foot land, lateral is fine) 1 Clean Score will be the sum of your successful clean attempts (e.g., 285 + 295 + 295 + 295 + 285 + 285 + 285 + 275

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August 30, 2014 – Performance and Fitness

Workout of the Day In teams of two, with only one person working at a time, complete the following: 200 Wall Ball Shots 600 Meter Overhead Carry 200 Push-ups 600 Meter Overhead Carry During carry, you must perform 3 burpees* each every time you switch the partner carrying the load. *Burpees may be completed inside the gym at the end of each lap around the block.

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August 29, 2014 – Performance and Fitness

Workout of the Day For time: 30 Ground to Overhead (95/65 lbs) 30 Pull-Ups 400 Meter Run 20 Ground to Overhead (95/65 lbs) 20 Pull-Ups 400 Meter Run 10 Ground to Overhead (95/65 lbs) 10 Pull-Ups 400 Meter Run

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August 29, 2014 – Competition

Workout of the Day A. Every minute, on the minute, for 10 minutes: Back Squat x 2 reps *Sets 1-2 – 55% *Sets 3-4 – 65% *Sets 5-6 – 75% *Sets 7-8 – 80% *Sets 9-10 – 85% B. Every minute, on the minute, for 10 minutes: Shoulder Press x 1 rep (Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+) Immediately followed by… C. Every minute, on the minute, for 10 minutes: Push Press x 1 rep (Start with last attempted Shoulder Press and build from there on the minute.) D. Three rounds

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