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Workout Of The Day

April 25, 2015 – Competition

Workout of the Day A. Three sets, not for time of: Double Unders x 40-50 reps Chest-to-Bar Pull-Ups x 10-12 reps Strict Handstand Push-Ups x 10-12 reps (add deficit if these are easy for you) B. Three sets for times of: Run 1 mile 185/125 lb Hang Squat Cleans x 10 reps 20-Yard Front-Racked Walking Lunge (185/125 lb) Rest 6 minutes Some of you may remember this workout…I have been told it’s memorable. Others may simply remember my admonition that accompanied the workout: “IF YOU SKIP THIS TRAINING SESSION, YOU’RE DEAD TO ME! Don’t avoid this just because you know

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April 25, 2015 – Performance and Fitness

Workout of the Day In teams of three, complete five rounds each, for max reps, of: Station A: 100 Meter Farmer’s Carry Station B: Push-Ups Station C: Wall Ball Shots Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry. Time cap: 25 minutes

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April 24, 2015 – Fitness

Workout of the Day A. Three sets of: Strict Dumbbell Press x 10 reps @ 2011 Rest 45 seconds Supine Ring Rows x 10 reps @ 2111 Rest 45 seconds V-Ups x 10-20 reps Rest 45 seconds B. Five rounds for time of: Run 300 Meters 10 Strict Handstand Push-Ups or L-Seated Dumbbell Press 10 Strict Pull-Ups

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April 24, 2015 – Competition

Workout of the Day A. Four sets of: 2-Position Snatch (high hang, 2″ below the knee) Rest as needed Build over the course of the four sets. B. Every two minutes, for 16 minutes (8 sets): Hang Clean + Clean + Jerk *Sets 1-2 – 55-65% *Sets 3-4 – 65-75% *Sets 5-6 – 75-85% *Sets 7-8 – 85-95% C. Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Sets 4-5 – 1 rep @ 90-95% Rest 3 minutes Do not exceed 95% on your back squat.

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April 24, 2015 – Performance

Workout of the Day A. Five sets of: Push Press x 5 reps @ 11X1 Rest 2 minutes B. Five rounds for time of: Run 300 Meters 10 Strict Handstand Push-Ups or L-Seated Dumbbell Press 10 Chest-to-Bar Pull-Ups

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April 23, 2015 – Competition

Active Recovery Swimming Day Program Courtesy of Heidi Fearon A. DRYLAND: 50 V-Ups – try to go unbroken WARM UP: Four sets of: 50 Meter Finger Tip Drag @ 50% pace (focus on one goggle in and one out when you breathe) Rest 15-20 seconds Four sets of: 50 Meter Thumb to Thigh @ 50% pace (focus on a strong finish at the thigh) Rest 15-20 seconds Four sets of: 25 Meter Swim – Take 5 strokes then lift your head and look to mimic ocean swim Rest 15-20 seconds Four sets of: Streamline Off the Wall – push off

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April 23, 2015 – Performance and Fitness

Workout of the Day A. Every minute, on the minute, for 30 minutes: Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your double-unders Minute 2 – 10 Burpees Minute 3 – 15 Kettlebell Swings B. CrossOver Symmetry Iron Scap Series

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April 22, 2015 – Fitness

Workout of the Day A. Five sets of: Front Squat x 6 reps @ 2011 (use more weight than you used on April 8, 2015.) Rest 60 seconds Double-Kettlebell Overhead Carry x 100 Meters Rest 45 seconds B. Complete as many rounds and reps as possible in 12 minutes of: Row 250 Meters 20 Wall Ball Shots

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April 22, 2015 – Performance

Workout of the Day A. Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 4 reps @ as heavy as possible Rest 2 minutes between sets. B. Complete as many rounds and reps as possible in 12 minutes of: Run 200 Meters 12 Back Squats (135/95 lbs – taken from the floor)

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April 22, 2015 – Competition

Workout of the Day A. Front Squat *Set 1 – 3 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 3 reps @ 80% *Set 5 – 2 reps @ 85% *Set 6 – 1 rep @ 90% Rest 2-3 minutes between sets. B. Five sets of: Hang Clean + Front Squat + Clean Rest as needed C. Three sets of: Halting Clean Deadlift + Clean Pull Rest 2-3 minutes Perform one halting clean deadlift, return the weight to the floor, and then perform a clean pull. On the

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