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Fitness

May 4, 2015 – Fitness

Workout of the Day A. Three sets of: Romanian Deadlift x 8 reps @ 3011 Rest 60 seconds Single-Leg Hip Bridge x 12 reps each side @ 2011 Rest 60 seconds Single-Arm Dumbbell Row x 10 reps @ 2111 Rest 60 seconds B. Every 90 seconds, for 15 minutes (10 sets): 12 Russian Kettlebell Swings (heavy) 12 Hand-Release Push-Ups C. Two sets of: Supine Ring Rows x 10 reps @ 2111 Rest 60 seconds Hollow Hold or Rock x 60 seconds Rest 60 seconds

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May 3, 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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May 2, 2015 – Performance and Fitness

Workout of the Day Three sets for max reps of: 60 seconds of Wall Ball Shots (20/12 lbs) 60 seconds of Push Press (75/55 lbs) 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Rowing for Calories Rest 60 seconds

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May 1, 2015 – Fitness

Workout of the Day A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011 (stick to the tempo – 3 second descent – use more weight than used on April 16) Station 2 – Supine Ring Row x 8-10 reps @ 2111 (get as horizontal as possible) Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111 (increase load from weight used on April 16) B. Five rounds for time of: 5 Shoulder to Overhead 10 Burpees Over the Barbell

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April 30, 2015 – Fitness

Workout of the Day A. Three rounds of: Back Squat x 8 reps @ 3011 (increase load by 4-5% from that used on April 14) Rest 60 seconds Dumbbell Bench Press x 8 reps @ 2011 Rest 60 seconds V-Ups x 20 reps Rest 60 seconds B. Every minute, on the minute, for 15 minutes: Minute 1: 12 Kettlebell Swings + 6 Goblet Squats Minute 2: 30 seconds of Rowing for Calories (start the row at 15 seconds into the minute…finishing at 45 seconds) Minute 3: 6-8 Strict Pull-Ups

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April 29, 2015 – Performance and Fitness

Workout of the Day A. Every 4 minutes, for 24 minutes (6 sets), for times: Run 400 Meters 10-12 Burpee Box Jump-Overs (24″/20″) B. 10-15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.

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April 28, 2015 – Fitness

Workout of the Day A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Single-Leg Hip Bridge x 10-12 reps each side @ 2011 Rest 60 seconds Supine Ring Row x 10-12 reps @ 2111 Rest 60 seconds B. Three rounds for time of: Run 200 Meters 12 Alternating Single-Arm Dumbbell Snatches C. Three sets of: Single-Arm Dumbbell Row x 8 reps @ 2111 Rest 60 seconds Face-Up Chinese Planks x 45-60 seconds Rest 60 seconds

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April 27, 2015 – Performance & Fitness

Workout of the Day A. Every four minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of the next minute… 20 Walking Lunges with Overhead Plate Carry (45/25 lbs) B. 10 Renegade Rows 20 Calorie Row on Concept 2 30 Kettlebell Swings (32/24 kg) 400 Meter Run

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April 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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April 25, 2015 – Performance and Fitness

Workout of the Day In teams of three, complete five rounds each, for max reps, of: Station A: 100 Meter Farmer’s Carry Station B: Push-Ups Station C: Wall Ball Shots Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry. Time cap: 25 minutes

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