Call Us: 1-619-231-3000

Workout Of The Day

April 23, 2014 – Performance and Fitness

Workout of the Day In two minutes, complete the following: Double-Unders x 20 reps 300 Meter Run 24/16 kg Kettlebell Swing x Max Reps Score the number of Kettlebell Swings completed in each set, for a total of six sets. Rest exactly two minutes between sets.

Read more

April 23, 2014 – Competition

Workout of the Day Regionals Group 1 Program – May 9-11 Regionals Group 2 Program – May 16-18 Regionals Group 3 Program – May 23-25 Regionals Group 4 Program – May 30-June 1 OFF-SEASON A. Three sets, not for time, of: Double-Unders x 30-50 unbroken reps Pistols x 4-6 reps each leg Ring V-Outs x 6-10 reps B. Four sets of: Power Clean x 1.1.1 @ 80-85% of 1-RM (rest 10 seconds between singles) Rest as needed between sets C. Three sets of: Clean Pull x 1.1.1 @ 105-110% of Clean (rest 10 seconds between singles) Rest as needed between

Read more

April 22, 2014 – Performance and Fitness

Workout of the Day A. Three sets of: Bulgarian Split Squats x 6-8 reps @ 30X0 Rest 45 seconds Turkish Get-Ups x 3-4 reps each side (move slowly, be deliberate in each stage of the movement) Rest 45 seconds B. For time: 10 Wall Ball Shots 10 Pull-Ups 9 Wall Ball Shots 9 Pull-Ups … 1 Wall Ball Shot 1 Pull-Up (advanced athletes should perform chest-to-bar pull-ups)

Read more

April 22, 2014 – Competition

Workout of the Day Regionals Group 1 Program – May 9-11 Regionals Group 2 Program – May 16-18 Regionals Group 3 Program – May 23-25 Regionals Group 4 Program – May 30-June 1 OFF-SEASON A. Three sets, not for time, of: Wall Climbs x 2-4 reps Muscle-Ups x 3-8 unbroken reps Toes to Bar x 10-12 reps B. Four sets of: Snatch Push Press x 4-5 reps Rest as needed C. Five sets of: 32 kg Weighted Pull-Up x Max Reps Rest 20 seconds Strict Pull-Ups x 6-8 reps Rest 20 seconds Strict Handstand Push-Ups x Max Reps Rest 3

Read more

April 21, 2014 – Competition

Workout of the Day Regionals Group 1 Program – May 9-11 Regionals Group 2 Program – May 16-18 Regionals Group 3 Program – May 23-25 Regionals Group 4 Program – May 30-June 1 Masters Regionals Program OFF-SEASON A. Three sets, not for time, of: Russian Leg Lifts x 6-8 reps Double-Unders x 30-50 unbroken reps Turkish Get-Up x 2-3 reps each arm B. Six sets of: Power Snatch from Mid-Thigh x 4-5 reps (straps are ok if you have them) Rest as needed C. Back Squat @ 30X0 *Set 1 – 5 reps @ 60% of 1-RM *Set 2 –

Read more

April 21, 2014 – Fitness

Workout of the Day Six sets for times of: Thrusters x 10 reps Sit-Ups x 10 reps Push-Ups x 10 reps Rest 3 minutes

Read more

April 21, 2014 – Performance

Workout of the Day Six sets for times of: 185/135 lb. Power Clean x 3 reps Ring Dips x 6 reps 24/20″ Box Jumps x 9 reps Hand-Release Push-Ups x 12 reps Rest 3 minutes

Read more

April 20, 2014 – 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

April 20, 2014 – Competition

Regionals Group 1 Program – May 9-11 Regionals Group 2 Program – May 16-18 Regionals Group 3 Program – May 23-25 Regionals Group 4 Program – May 30-June 1 Masters Regionals Program OFF-SEASON 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

Read more

April 19, 2014 – Competition

Workout of the Day Regionals Group 1 Program – May 9-11 Regionals Group 2 Program – May 16-18 Regionals Group 3 Program – May 23-25 Regionals Group 4 Program – May 30-June 1 Masters Regionals Program OFF-SEASON A. Front Squat *Set 1 – 3 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Set 5 – 1 rep @ 90-95% *Set 6 – 3 reps @ 85% *Set 7 – 5 reps @ 80% Rest as needed between sets B. Ten rounds for time of:

Read more
Page 1 of 29312345...102030...Last »