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Fitness

August 2, 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 1, 2015 – Performance and Fitness

Workout of the Day For time: Row 1000 Meter 30 Pull-Ups 40 Burpees 50 Wall Ball Shots 800 Meter Run

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July 31, 2015 – Performance and Fitness

Workout of the Day In teams of three, complete five rounds each for time of: Row 500 Meters 25 Goblet Squats or Double-Kettlebell Front Squats 5 Wall Climbs Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/row. Use as much weight as possible on the squats, but aim to finish in 90-120 seconds.

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July 30, 2015 – Fitness

Workout of the Day A. Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – L-Seated Dumbbell Press x 8 reps @ 20X1 Minute 2 – Alternating Lateral Lunges x 12-16 reps Minute 3 – V-Ups x 15 reps B. For time: Run 800 Meters 40 Kettlebell Swings 30 Hand-Release Push-Ups (successful reps must start from the top extended position, and the knees must never touch the ground) Run 400 Meters 30 Kettlebell Swings 20 Hand-Release Push-Ups Run 200 Meters 20 Kettlebell Swings 10 Hand-Release Push-Ups

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July 29, 2015 – Fitness

Workout of the Day A. Three sets of: Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1 Rest 60 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. Complete as many rounds and reps as possible in 5 minutes of: 5 Burpees 5 Pull-Ups Rest exactly 5 minutes, and then . . . Complete as many rounds and reps as possible in 5 minutes of: 3 Man-Makers 100 Meter Run

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July 28, 2015 – Fitness

Workout of the Day A. Three sets of: Turkish Get-Ups x 2 reps each arm Rest 45 seconds Romanian Deadlift x 6-8 reps @ 3011 Rest 45 seconds Bottoms Up Kettlebell Carry x 20 meters each arm B. In teams of two, with only one person working at a time, perform 80 reps each for time of: Kettlebell Swings Immediately followed by… In teams of two, with only one person working at a time, perform 40 reps each for time of: Toes to Bar Partition your reps as you see fit.

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July 27, 2015 – Performance and Fitness

Workout of the Day A. Three sets of: Bulgarian Split Squat x 8-12 reps Rest 30 seconds Strict Handstand Push-Ups x Max Reps -OR- Wall Climbs x 5 reps -OR- Nose-to-Wall Handstand Hold x 60 seconds Rest 3 minutes B. “Annie” Rounds of 50, 40, 30, 20 and 10 reps of: Double-Unders Anchored Sit-Ups

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July 26, 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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July 25, 2015 – Performance and Fitness

Workout of the Day A. Five sets of: Complete as many rounds and reps as possible in 3 minutes of: 3 Pull-Ups 6 Burpees 9 Kettlebell Swings Rest 3 minutes between sets.

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July 24, 2015 – Performance and Fitness

Workout of the Day A. Teams of three must complete a total of 4 sets each as quickly as possible of: Row 500 Meters — 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) — Run 400 Meters Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the

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