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Workout Of The Day

January 26, 2015 – Performance

Workout of the Day A. Every two minutes, for 16 minutes (8 sets of): Front Squat x 3-4 reps *Use the same weight as January 16th. B. Complete as many rounds and reps as possible in 6 minutes of: 30 Wall Ball Shots 30 Pull-Ups 30 Double-Unders

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January 26, 2015 – Fitness

Workout of the Day A. Four sets of: Front Squats x 6-8 reps Rest 10 seconds Farmer’s Carry x 100 Meters Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Complete as many rounds and reps as possible in 6 minutes of: 6 Burpees 6 Pull-Ups 6 Wall Ball Shots

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January 26, 2015 – Competition

Workout of the Day A. Every two minutes, for 10 minutes (5 sets): Front Squat x 1 rep @ 90-95% B. Every two minutes, for 12 minutes (6 sets): Clean + Front Squat x 1 rep @ 90-95% C. Four sets of: Touch-n-Go Power Cleans x 5 reps Rest 2 minutes Goal loading per set (by %): *Set 1 – 70-75% *Set 2 – 75-80% *Set 3 – 80-85% *Set 4 – 85+% D. Three sets for times of: 10 Hang Squat Cleans (155/105 lbs) 15 Chest-to-Bar Pull-Ups 20 Box Jump-Overs (24″/20″) Rest 2 minutes Optional Additional Session Perform only

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January 25, 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

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January 24, 2015 – Competition

Workout of the Day A. Four sets for times and efficiency: 10 Box Jumps (30″/24″ – Regionals Standards) 10 Toes to Bar 10 Alternating Pistols Rest 2 minutes This is SKILL work. You should be focused on establishing a good rhythm and efficiency with these movements, and on ensuring that you’re meeting the judging standards for each movement. Use a training partner as a judge and be strict with each other so that you train to perform correctly. B. Four rounds for time of: 5 Squat Cleans (185/125 lbs) 10 Chest-to-Bar Pull-Ups 20 Double-Unders Rest exactly 5 minutes, and then…

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January 24, 2015 – Performance and Fitness

Workout of the Day Complete as many rounds and reps as possible in 3 minutes of: 10 Single-Arm Dumbbell Snatches 5 Burpee Box Jump-Overs 5 Toes to Bar Rest 3 minutes between sets, and complete a total of five sets.

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January 23, 2015 – Performance

Workout of the Day A. Five sets of: Snatch + 3 Overhead Squats Rest 2 minutes B. Three rounds for time of: 15 Strict Handstand Push-Ups 20 Alternating Front Racked Reverse Lunges (135/95 lbs) C. Eight sets of: 20 seconds of Hollow Rocks or Holds Rest 10 seconds

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January 23, 2015 – Fitness

Workout of the Day A. Three sets of: Kneeling Kettlebell Halos x 3-5 reps each direction Rest 45 seconds Overhead Squat x 6-8 reps Rest 45 seconds Dumbbell Renegade Rows x 5 reps Rest 45 seconds B. Three rounds for time of: 15 Strict Handstand Push-Ups or Seated DB Presses 20 Alternating Front Racked Reverse Lunges C. Eight sets of: 20 seconds of Hollow Rocks or Holds Rest 10 seconds

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January 23, 2015 – Competition

Workout of the Day A. Take 15 minutes to build to today’s heavy… Front Squat + Push Press + Jerk B. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – Max Reps @ 85% Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start

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January 22, 2015 – Fitness

Workout of the Day A. Five sets of: Weighted Pull-Ups x 2 reps Rest 30 seconds immediately followed by… Every 90 seconds, for 12 minutes (8 sets Two sets of: 5-7 Wide Pronated Grip Pull-Ups Rest 45-60 seconds 5-7 Pronated Grip Pull-Ups Rest 45-60 seconds 5-7 Supinated Grip Pull-Ups Rest 45-60 seconds 5-7 Mountain Climber Pull-Ups Rest 45-60 seconds B. In teams of two, alternate sets to complete four each of: 15 Burpees 400 Meter Run

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