Call Us: 1-619-231-3000

Fitness

April 17, 2014 – Performance and Fitness

Workout of the Day A. Four sets of: Box Step-Ups x 6-8 reps @ 2111 Rest 45-60 seconds Single-Arm Kettlebell Row x Max Unbroken Reps each arm @ 2010 Rest 45-60 seconds B. Three sets for max reps of: 30 seconds of Double-Unders 30 seconds of Rest 30 seconds of Dumbbell Ground to Overhead 30 seconds of Rest 30 seconds of Row Sprint 30 seconds of Rest

Read more

April 16, 2014 – Fitness

Workout of the Day A. Three sets of: Strict Dumbbell Overhead Press x 6-8 reps @ 21X1 Rest 90 seconds Side Plank x 45-60 seconds each side Rest 90 seconds B. Two sets for times of: Row 500 Meters 15 Burpees 15 Wall Ball Shots Rest 2 minutes

Read more

April 15, 2014 – Fitness

Workout of the Day A. Four sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Push-Ups x 10-15 reps @ 2011 Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. Three rounds for time of: 15 Pull-Ups 25 Kettlebell Swings Run 400 Meters

Read more

April 14, 2014 – Performance and Fitness

Workout of the Day A. Three sets of: Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011 (place front foot on a 4″ platform – a plate or stacked plates should work) Rest 45 seconds Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111 Rest 45 seconds B. For time: Row 20 Calories 30 Burpees 30 Toes to Bar 30 Walking Lunges with 45/25 lb. Plate Overhead

Read more

April 13, 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 12, 2014 – Performance and Fitness

Workout of the Day In teams of two, with only one partner working at a time, complete the following as quickly as possible: 100 Pull-Ups 100 Kettlebell Swings (24/16 kg) 100 Double-Unders 100 Overhead Squats (95/65 lbs.) (The Goal – Can you and your partner do this faster than 14:09?)

Read more

April 11, 2014 – Fitness

Workout of the Day A. Three sets of: Single Leg Romanian Deadlift x 6-8 reps each leg Rest 45 seconds Partnered Leg Tosses x 15-20 reps Rest 45 seconds Jump Rope Skill Work x 45-60 seconds Rest 45 seconds B. For time: 20 Shoulder to Overhead 200 Meter Run 15 Shoulder to Overhead 400 Meter Run 10 Shoulder to Overhead 600 Meter Run

Read more

April 10, 2014 – Performance and Fitness

Workout of the Day A. Four sets of: Dumbbell Walking Lunges x 20 steps @ 10X1 Rest 60 seconds Ring Rows x 10-12 reps @ 2111 Rest 60 seconds B. Three rounds for time of: Wall Ball Shots x 20 reps Kettlebell Swings x 15 reps Burpee Pull-Ups x 10 reps

Read more

April 9, 2014 – Performance and Fitness

Workout of the Day A. Five sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Russian Step-Ups (w/DBs) x 8-10 reps each leg Rest 45 seconds Single-Arm Press x 6-8 reps each arm Rest 45 seconds B. Four sets for max reps of: 30 seconds of Push Press (95/65 lb) Rest 30 seconds 30 seconds of Box Jumps (24″/20″) Rest 30 seconds

Read more

April 8, 2014 – Fitness

Workout of the Day A. Four sets of: Bench Press x 6-8 reps @ 20X1 Rest 45 seconds Kettlebell Swings x 20-25 reps Rest 45 seconds AbWheel Roll-outs x 6-8 reps @ 3011 Rest 45 seconds B. Complete as many Burpees as possible in 3 minutes

Read more
Page 1 of 8312345...102030...Last »