Call Us: 1-619-231-3000

Workout Of The Day

August 2, 2015 – 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

Read more

August 1, 2015 – Competition

Workout of the Day TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle. A. Every minute, on the minute, for 10 minutes: High Hang Snatch x 1 rep @ 70% B. Five rounds for time of: 7 Snatches (155/105 lbs) 14 Box Jump-Overs (24″/20″) 21 Pull-Ups C. 20 minutes of dedicated passive or static stretching

Read more

August 1, 2015 – Performance and Fitness

Workout of the Day For time: Row 1000 Meter 30 Pull-Ups 40 Burpees 50 Wall Ball Shots 800 Meter Run

Read more

July 31, 2015 – Performance and Fitness

Workout of the Day In teams of three, complete five rounds each for time of: Row 500 Meters 25 Goblet Squats or Double-Kettlebell Front Squats 5 Wall Climbs Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/row. Use as much weight as possible on the squats, but aim to finish in 90-120 seconds.

Read more

July 31, 2015 – Competition

Workout of the Day TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle. A. Three sets of: Tall Jerks x 3 reps Rest as needed B. Every two minutes, for 20 minutes (10 sets): Clean & Jerk x 1 rep Loading per set (by %): 55, 60, 65, 70, 75, 75, 80, 80, 85, 85 C. Three sets of: Back Squat x 8-10 reps @ 65-70% Rest 3 minutes D. Complete as many rounds and reps as possible in 12 minutes of:

Read more

July 30, 2015 – Fitness

Workout of the Day A. Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – L-Seated Dumbbell Press x 8 reps @ 20X1 Minute 2 – Alternating Lateral Lunges x 12-16 reps Minute 3 – V-Ups x 15 reps B. For time: Run 800 Meters 40 Kettlebell Swings 30 Hand-Release Push-Ups (successful reps must start from the top extended position, and the knees must never touch the ground) Run 400 Meters 30 Kettlebell Swings 20 Hand-Release Push-Ups Run 200 Meters 20 Kettlebell Swings 10 Hand-Release Push-Ups

Read more

July 30, 2015 – Competition

Active Recovery Day A. Two sets, performed at 75-80%, of: Swim 500 Meters Rest 8-10 minutes B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. – AND/OR – * Body work from a licensed body worker (ART, Graston, acupuncture, etc…) C. Inflammation Maintenance * This could be a lot of things, but think in terms of compression, contrast baths, salt

Read more

July 30, 2015 – Performance

Workout of the Day A. Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – Strict Handstand Push-Ups x Max Reps Minute 2 – Alternating Pistols x 12-16 reps Minute 3 – Toes to Rings x 6-8 reps B. For time: Run 800 Meters 15 Deadlifts* 30 Hand-Release Push-Ups (successful reps must start from the top extended position, and the knees must never touch the ground) Run 400 Meters 10 Deadlifts 20 Hand-Release Push-Ups Run 200 Meters 5 Deadlifts 10 Hand-Release Push-Ups *Use a weight that will be appropriately challenging, but safe. You should be able to

Read more

July 29, 2015 – Fitness

Workout of the Day A. Three sets of: Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1 Rest 60 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. Complete as many rounds and reps as possible in 5 minutes of: 5 Burpees 5 Pull-Ups Rest exactly 5 minutes, and then . . . Complete as many rounds and reps as possible in 5 minutes of: 3 Man-Makers 100 Meter Run

Read more

July 29, 2015 – Performance

Workout of the Day A. Take 15 minutes to build to a heavy Split Jerk B. Complete as many rounds and reps as possible in 5 minutes of: 5 Burpees 5 Pull-Ups (chest-to-bar pull-ups for advanced athletes) Rest exactly 5 minutes, and then . . . Complete as many rounds and reps as possible in 5 minutes of: 6 Ring Dips 9 Box Jump Overs (24/20″)

Read more
Page 1 of 40512345...102030...Last »