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Competition

September 2, 2015 – Competition

Workout of the Day A. Every minute, on the minute, for 12 minutes: Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed) Minute 2 – Roll to Candlestick x 10 reps Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds (if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells) B. Every minute, on the minute, for 21 minutes: Minute 1 – 4 Burpee Box Jump-Overs + 8 Chest-to-Bar Pull-Ups Minute 2 – 5 Burpee Box Jump-Overs + 10 Push Press (115/75 lbs) Minute 3 – 12 Alternating Reverse Lunges with Kettlebells

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September 1, 2015 – Competition

Workout of the Day A. Every minute, on the minute, for 5 minutes: Front Squat *Set 1 – 2 reps @ 60% *Set 2 – 2 reps @ 65% *Set 3 – 2 reps @ 70% *Set 4 – 1 rep @ 75% *Set 5 – 1 rep @ 80% Rest one minute, and then… Every two minutes, for 10 minutes (5 sets): Front Squat *Set 6 – 85% x 1 rep *Set 7 – 85-90% x 1 rep *Set 8 – 90+% x 1 rep *Set 9 – 90+% x 1 rep *Set 10 – 90+% x 1 rep

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August 31, 2015 – Competition

Workout of the Day A. Five sets of: Narrow-Grip Overhead Squat x 3 reps @ 3311 Rest 2 minutes between sets (LAST WEEK OF THIS…goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used) B. Every 2 minutes, for 20 minutes (10 sets), of: Snatch from Blocks x 1 rep (set the blocks at knee height) Start at roughly 80% of your 1-RM Snatch and build in load over the course of the

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August 30, 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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August 29, 2015 – Competition

Workout of the Day A. Three sets for times of: 2 Legless Rope Climbs (15′) 6/4 x (Muscle-Ups + 2 Ring Dips) 60-Foot Handstand Walk Rest 2 minutes B. I. “Drag Race” For time: 30 Deadlifts (315/215 lbs) 40 Toes to Bar 50 Box Jump-Overs (24”/20”) Rest until the running clock reaches 15:00, and then… II. Three rounds for time of: 15 Bench Presses (205/135 lbs) 30 Pull-Ups Rest until the clock reaches 30:00, and then… III. For time: Row 2000 Meters C. Two sets, not for time of: 15 Supinated Wrist Curls (palms up, forearms on bench) 15 Pronated

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August 28, 2015 – Competition

Workout of the Day A. Every 2 minutes, for 12 minutes (6 sets): Front Squat + Jerk @ 85-95% of 1-RM Clean & Jerk B. Back Squat *Set 1 – 5 reps @ 75% *Set 2 – 3 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 5 reps @ 80% *Set 5 – 3 reps @ 85% *Set 6 – 1 rep @ 90% *Set 7 – 5 reps @ 85% *Set 8 – 3 reps @ 90% *Set 9 – 1 rep @ 95% Rest as needed between sets. C. Every 4 minutes, for

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August 27, 2015 – Competition

Active Recovery Day Swimming Workouts Provided by Heidi Fearon A. Testing Week Two sets of: 25 Meters at your perfect stroke count Rest 20 seconds Two sets of: 50 Meter Breathe Every 3rd Stroke Rest 30 seconds Two sets of: 25 Meter (half length with closed fist, half length swim) Rest 20 seconds (Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.) TESTING Six sets for times of: Swim 100 Meters @ 100% effort Rest 60 seconds Note times for each of the six sets. One set

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August 26, 2015 – Competition

Workout of the Day A. Three sets, not for time, of: Weighted Pistols x 4-6 reps Dip to Upper Arm Support x 5-6 reps Barbell Roll Outs x 10 reps B. Every minute, on the minute, for 30 minutes: Minute 1 – 30 Double-Unders + 8 Chest-to-Bar Pull-Ups Minute 2 – 8 Burpee Box Jump-Overs (24″/20″) Minute 3 – 5 Push Press + 10 Front-Racked Alternating Reverse Lunges (135/95 lbs) I know many of you had been missing the burpee box jump-oers in these EMOMs, so they’re back. I’ll ease you into them over the course of the next few

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August 25, 2015 – Competition

Workout of the Day A. Every minute, on the minute, for 5 minutes: Front Squat *Set 1 – 2 reps @ 60% *Set 2 – 2 reps @ 65% *Set 3 – 2 reps @ 70% *Set 4 – 1 rep @ 75% *Set 5 – 1 rep @ 80% Rest one minute, and then… Every two minutes, for 10 minutes (5 sets): Front Squat *Set 6 – 85% x 1 rep *Set 7 – 85-90% x 1 rep *Set 8 – 90+% x 1 rep *Set 9 – 90+% x 1 rep *Set 10 – 90+% x 1 rep

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August 24, 2015 – Competition

Workout of the Day A. Five sets of: Narrow-Grip Overhead Squat x 3 reps @ 3311 Rest 2 minutes between sets (goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used) B. Every 2 minutes, for 20 minutes (10 sets), of: Snatch from Blocks x 2 reps (set the blocks at knee height) Start at roughly 75% of your 1-RM Snatch and build in load over the course of the ten sets. C.

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