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Workout Of The Day

October 31, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 12 minutes (6 sets): Snatch Balance + Hang Snatch + Snatch + Overhead Squat Build over the course of the six sets. Try to exceed last week’s loads. B. Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible: Run 800 Meters 2 Legless Rope Climbs (15′) 10 Strict Handstand Push-Ups 15 Ring Dips 20 Burpees Box Jump-Overs (24″/20″) The expectation is that you will have at least 2 minutes of rest between sets. If you are not getting a bare minimum of two minutes of

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October 31, 2014 – Performance and Fitness

Workout of the Day Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm Goblet Squats x 10 reps Run 300 Meters (Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 300 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 300 meter run.)

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October 30, 2014 – Fitness

Workout of the Day A. Four sets of: Dumbbell Walking Lunges x 20 steps @ 1010 Rest 45 seconds Single Arm Dumbbell Row x 10 reps each arm @ 2111 Rest 45 seconds Plank Hold x 45 seconds Rest 45 seconds B. In teams of two, partners alternate whole rounds and complete as many rounds and reps as possible in 10 minutes of: Dumbbell Ground to Overhead x 5 reps Push-Ups x 10 reps

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October 30, 2014 – Performance

Workout of the Day A. Four sets of: Dumbbell Walking Lunges x 20 steps @ 1010 Rest 90 seconds Ring Dips x Max Reps Rest 90 seconds B. In teams of two, partners alternate whole rounds and complete as many rounds and reps as possible in 10 minutes of: 135/95 lbs Power Cleans x 5 reps Hand-release Push-Ups x 10 reps

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October 30, 2014 – Competition

Active Recovery Day TEST WEEK!!! PLEASE POST YOUR RESULTS…Heidi will be reviewing to build out the next cycle! A. Two sets of: 25 Meter Finger Tip Drag (FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.) Rest 20 seconds between each 25 Meter efforts Two sets of: 50 Meter Thumb to Thigh (TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.) Rest 30 seconds between 50 Meter efforts Two sets of: 25 Meter (½ length closed fist, ½

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October 29, 2014 – Performance

Workout of the Day A. Four sets of: Shoulder Press x 3-5 reps @ 20X1 Rest 90 seconds Toes to Bar x 10-15 reps Rest 90 seconds B. Three sets for max reps of: Pull-Ups x 60 seconds Rest 30 seconds 95/65 lbs Thrusters x 60 seconds Rest 30 seconds Double Unders x 60 seconds Rest 30 seconds

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October 29, 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 @ 90-95% *Sets 9-10 – 1 rep @ 101-105% B. Every 2 minutes, for 10 minutes (5 sets) of: Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 2 reps @ 85% C. Every 2 minutes, for

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October 29, 2014 – Fitness

Workout of the Day A. Four sets of: Barbell Shoulder Press x 8-10 reps @ 20X1 Rest 45 seconds Flutter Kicks x 30-45 seconds Rest 45 seconds Bottom’s Up Kettlebell Carry x 50 feet each arm Rest 45 seconds B. In teams of two, partners alternate exercises in order to complete as many rounds as possible in 13 minutes of: Kettlebell Swings x 15 reps 150 Meter Row Sprint Pull-Ups x 10 reps

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October 28, 2014 – Performance

Workout of the Day A. Five sets of: Deadlift x 4-6 reps @ 21X1 Rest 20 seconds Ring Push-Ups x max reps @ 1010 Rest 2 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 24/16 kg Kettlebell Swings x 15 reps Wall Ball Shots x 15 reps

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October 28, 2014 – Competition

Workout of the Day A. Front Squat *Set 1 – 3 reps @ 85-90% *Set 2 – 2 reps @ 90-95% *Set 3 – 1 rep @ 95-102% *Set 4 – 3 reps @ 90-95% *Set 5 – 2 reps @ 95-102% *Set 6 – 1 rep @ 105+% Rest 2 minutes between sets Work from the 1-RM established before September 22, even if you hit a new PR last week. B. Every 2 minutes, for 20 minutes (10 sets) of: Clean x 1 rep *Sets 1-2 – 70-75% *Sets 3-4 – 75-80% *Sets 5-6 – 80-85% *Sets 7-8 –

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