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Workout Of The Day

July 23, 2014 – Competition

Workout of the Day A. Every two minutes, for 20 minutes (10 sets): Clean x 1 rep Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+ B. Every minute, on the minute… Back Squat *Set 1 – 40% x 1 rep *Set 2 – 50% x 1 rep *Set 3 – 60% x 1 rep *Set 4 – 70% x 1 rep *Set 5 – 80% x 1 rep and then…. Every 2 minutes… *Set 6 – 85% x 1 rep *Set 7 – 90% x 1 rep *Set 8 – 95% x

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July 23, 2014 – Performance and Fitness

Workout of the Day A. Three sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 60 seconds Dumbbell External Rotations x 6-8 reps each @ 2020 Rest 60 seconds B. In teams of three, with only one work station per team, and only one partner working at a time: Complete as many Wall Ball Shots as possible in 6 minutes. Rest/Transition 1 minute Row for as many Calories as possible in 6 minutes

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July 22, 2014 – Competition

Workout of the Day A. Every 90 seconds, for 15 minutes (10 sets): Jerk from Behind the Neck x 1 rep (Pause for 2-3 seconds in the split jerk receiving position before recovering.) Build over the course of the 10 sets. B. Strict Overhead Press * Set 1 – 5 reps @ 80-85% * Set 2 – 4 reps @ 85-90% * Set 3 – 3 reps @ 90-95% * Set 4 – 2 reps @ 95-98% * Set 5 – 1 rep @ 100-105% Rest 2-3 minutes between sets. C. Every 6 minutes, for 24 minutes (4 sets) of:

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July 22, 2014 – Fitness

Workout of the Day A. Four sets of: Shoulder Press x 6-8 reps @ 20X1 Rest 45 seconds Russian Step-Ups x 10 reps each leg Rest 45 seconds Ab Wheel Roll-Out x 10-12 reps Rest 45 seconds B. Complete as many rounds and reps as possible in 8 minutes of: Dumbbell Ground to Overhead x 5 reps Pull-Ups x 10 reps Push-Ups x 15 reps

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July 22, 2014 – Performance

Workout of the Day A. Four sets of: Shoulder Press x 1 + Push Press x 4 reps Rest 60 seconds Strict Toes-to-Bar x 8-10 reps Rest 60 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 135/95 lbs Hang Power Clean x 5 reps Pull-Ups x 10 reps Hand-Release Push-Ups x 15 reps

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July 21, 2014 – Performance

Workout of the Day A. Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes between sets B. In teams of two, partners alternate to complete 5 sets each of: Overhead Squat x 5 reps 32kg Kettlebell Swings x 10 reps Double-Unders x 20 reps (choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken)

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July 21, 2014 – Fitness

Workout of the Day A. Four sets of: Turkish Get-Ups x 2-3 reps each arm Rest 45 seconds Romanian Deadlifts x 6-8 reps @ 3011 Rest 45 seconds Push-Ups x 12-15 reps @ 2011 Rest 45 seconds B. In teams of two, partners alternate to complete 5 sets each of: Goblet Squats x 10 reps Kettlebell Swings x 15 reps 100 Meter Run

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July 21, 2014 – Competition

Workout of the Day A. Front Squat *Set 1 – 3 reps @ 55-60% *Set 2 – 2 reps @ 65-70% *Set 3 – 1 rep @ 75-80% *Set 4 – 1 rep @ 80-85% *Set 5 – 1 rep @ 85-90% *Set 6 – 1 rep @ 90-95% *Set 7 – 1 rep @ 95+% *Set 8 – 1 rep @ 101-105% Rest as needed B. Every two minutes, for 20 minutes (10 sets): Snatch x 1 rep Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+ C. For time: Row 2000

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July 20, 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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July 19, 2014 – Competition

Workout of the Day A. COMPARE TO JUNE 14 – Simply click your name on the blog and it will show you all previous comments you’ve made. For max reps: 30 Seconds of Muscle-Ups Rest 30 seconds 30 Seconds of Toes to Bar Rest 30 seconds 30 Seconds of Handstand Walk (for max distance) Rest 30 seconds 45 Seconds of Muscle-Ups Rest 15 seconds 45 Seconds of Toes to Bar Rest 15 seconds 45 Seconds of Handstand Walk (for max distance) Rest 15 seconds 60 Seconds of Muscle-Ups 60 Seconds of Toes to Bar 60 Seconds of Handstand Walk (for

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