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Fitness

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 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 – Fitness

Workout of the Day A. Four sets of: Romanian Deadlift x 6-8 reps @ 2011 Rest 45 seconds Push-Ups x 10-15 reps @ 21X1 Rest 45 seconds Wall Ball Shots x 15 reps Rest 45 seconds Elbows to Plank x 8-10 reps Rest 45 seconds B. In teams of three, with one partner per station, complete as many Man-Makers as possible in 10 minutes of: Station 1 – 400 Meter Run Station 2 – Man-Makers Station 3 – Rest

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October 27, 2014 – Fitness

Workout of the Day A. Five sets of: Kettlebell Swings x 20 reps Rest 30 seconds Dumbbell Front Squats x 8-10 reps @ 20X1 Rest 30 seconds Ring Rows x 8-10 reps @ 2111 Rest 30 seconds B. Two sets for times of: Burpees x 15 reps 300 Meter Run Rest 2 minutes

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October 26, 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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October 25, 2014 – Performance and Fitness

Workout of the Day In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-ups 10 Kettlebell Swings 15 Squats 200 Meter Run

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October 24, 2014 – Fitness

Workout of the Day A. Four sets of: Front Squat x 6-8 reps @ 3011 Rest 60 seconds Pull-Ups x 6-8 reps @ 2111 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. In teams of two alternate every 20 calories and Row for as many calories as possible in 10 minutes

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October 23, 2014 – Fitness

Workout of the Day A. Three sets, not for time, of: Turkish Get-Up x 1 rep each arm Alternating Pistols x 3-5 reps each leg Box Jumps x 12-15 reps B. Five sets of: Against a two-minute running clock, complete: Dumbbell Ground to Overhead x 10 reps Box Jump Overs x 10 reps Burpees x Max reps Rest 2 minutes between sets

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October 22, 2014 – Fitness

Workout of the Day A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 60 seconds Wall Climbs x 3-5 reps Rest 60 seconds Side Plank x 30 seconds each side Rest 60 seconds B. In teams of two, partners alternate rounds and complete 7 each of: 10 Kettlebell Swings 5 Pull-Ups

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