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Workout Of The Day

October 22, 2014 – Performance

Workout of the Day A. Take 12-15 minutes and build to a heavy, but not necessarily 3RM Deadlift B. In teams of two, alternate rounds and complete 7 each of: 5 Deadlift* 5 Chest to Bar Pull-Ups *load with 65-70% of today’s heavy triple from part A.

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October 22, 2014 – 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 Side Plank x 30 seconds each side Rest 60 seconds B. In teams of two, partners alternate rounds and complete 7 each of: 10 Kettlebell Swings 5 Pull-Ups

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October 22, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets): Jerk *Sets 1-2 – 3 reps @ 60% *Sets 3-4 – 2 reps @ 70% *Sets 5-6 – 2 reps @ 80% *Sets 7-8 – 1 rep @ 85-90% *Sets 9-10 – 1 rep @ 90-95% B. Every 2 minutes, for 12 minutes (6 sets) of: Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Sets 4-6 – 2 reps @ 80% Easing up the loading this week so that you can come back

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October 21, 2014 – Competition

Workout of the Day A. Front Squat *Set 1 – 3 reps @ 80-85% *Set 2 – 2 reps @ 85-90% *Set 3 – 1 rep @ 90-95% *Set 4 – 3 reps @ 85-90% *Set 5 – 2 reps @ 90-95% *Set 6 – 1 rep @ 95-102% *Set 7 – 6 reps @ 80-85% Rest 2 minutes between sets Do not work above prescribed percentages. B. Every 90 seconds, for 15 minutes (10 sets) of: Clean x 1 rep *Sets 1-3 – 70-75% *Sets 4-6 – 75-80% *Sets 7-8 – 80-85% *Sets 9-10 – 85-90% C. Complete as

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October 21, 2014 – Performance

Workout of the Day A. Four sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest 90 seconds B. For time: Wall Ball Shots x 10 reps Ring Dip x 1 rep Wall Ball Shots x 9 reps Ring Dips x 2 reps Wall Ball Shots x 8 reps Ring Dips x 3 reps … Wall Ball Shots x 1 rep Ring Dips x 10 reps

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October 21, 2014 – Fitness

Workout of the Day A. Five sets of: Barbell Push Press x 8-10 reps Rest 45 seconds Isometric Hold – Chin Over the Bar x 15-30 seconds (load so that 20-30 seconds is a challenge) Rest 45 seconds Russian Step-Ups x 10 reps each leg Rest 45 seconds B. For time: Run 600 Meters Barbell Thruster x 30 reps Run 600 Meters

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October 20, 2014 – Performance and Fitness

Workout of the Day A. Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X0 Rest 60 seconds Plank Hold x 60 seconds Rest 60 seconds B. Five rounds for time of: Dumbbell Complex* x 5 reps Toes to Bar x 10 reps *One rep of the Dumbbell Complex = Start from the plank with dumbbells in hands Right Arm Row Push-Up Left Arm Row Push-Up Jump to standing Dumbbell Clean Front Squat x 2 reps Push Press x 2 reps

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October 20, 2014 – Competition

Workout of the Day A. Every minute, on the minute, for 20 minutes: Minute 1 – Hang Snatch x 1 rep Minute 2 – Snatch x 1 rep Perform both movements at 85-90% of your 1-RM Snatch. B. Every two minutes, for 12 minutes (6 sets) of: Strict Shoulder Press x 2 reps @ 93-98% C. “The Quick and the Dead” Three rounds for time of: 12 Toes to Bar 12/9 Strict Handstand Push-Ups 6 Overhead Squats (185/125 lbs) (Compare results to September 1, 2014.) D. Three sets of: Weighted GHD Hip Extension x 10 reps @ 2013 Rest as

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October 19, 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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October 18, 2014 – Competition

Workout of the Day A. Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% B. Every two minutes, for 6 minutes (3 sets): Back Squat x 5 reps @ 85% C. Complete rounds of 9, 7 and 5 reps for time of: Muscle-Ups Cleans (225/155 lbs) (power or full cleans are fine) D. If you have the opportunity 3 or more hours later in

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