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Fitness

February 1, 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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January 31, 2015 – Performance and Fitness

Workout of the Day In teams of two, complete as many rounds and reps as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps (24″/18″) 30 Wall Ball Shots (20/12 lbs.) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

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January 30, 2015 – Fitness

Workout of the Day A. Four sets of: Pull-Ups x 6-8 reps @ 2110 Rest 45 seconds Dumbbell Bench Press x 10-12 reps Rest 45 seconds Partnered Leg Tosses x 12-15 reps Rest 45 seconds B. Three sets for max reps/calories: 60 seconds Row for calories 30 seconds Rest 60 seconds Kettlebell Swings 30 seconds Rest 60 seconds Renegade Rows 30 seconds Rest

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January 29, 2015 – Fitness

Workout of the Day A. Three sets of: Back Squat x 8-10 reps Rest 60 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 60 seconds Wall Climbs x 3-5 reps Rest 60 seconds B. Two sets of: Complete as many rounds and reps as possible in 3 minutes of: 10 Dumbbell Ground to Overhead 10 Dumbbell Front Squat 10 Burpees Rest 3 minutes between sets, and pick up where you left off.

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January 28, 2015 – Fitness

Workout of the Day A. Five sets of: Unsupported Seated Strict Press x 4-5 reps (sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes B. Against a 7-minute running clock, complete: 500 Meter Row — As many rounds and reps as possible of: 5 Single Arm Press each arm 10 Box Jump-Overs

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January 27, 2015 – Fitness

Workout of the Day A. Three sets of: Romanian Deadlifts x 6-8 reps @ 3011 Rest 45 seconds Push-Ups x 15-20 reps @ 1010 Rest 45 seconds Kettlebell Swings x 15-20 reps Rest 45 seconds Hollow Hold/Rock x 30-45 seconds Rest 45 seconds B. In teams of two, alternate sets to complete 3 each of: 5 Man-Makers 300 Meter Run

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January 26, 2015 – Fitness

Workout of the Day A. Four sets of: Front Squats x 6-8 reps Rest 10 seconds Farmer’s Carry x 100 Meters Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Complete as many rounds and reps as possible in 6 minutes of: 6 Burpees 6 Pull-Ups 6 Wall Ball Shots

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January 25, 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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January 24, 2015 – Performance and Fitness

Workout of the Day Complete as many rounds and reps as possible in 3 minutes of: 10 Single-Arm Dumbbell Snatches 5 Burpee Box Jump-Overs 5 Toes to Bar Rest 3 minutes between sets, and complete a total of five sets.

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January 23, 2015 – Fitness

Workout of the Day A. Three sets of: Kneeling Kettlebell Halos x 3-5 reps each direction Rest 45 seconds Overhead Squat x 6-8 reps Rest 45 seconds Dumbbell Renegade Rows x 5 reps Rest 45 seconds B. Three rounds for time of: 15 Strict Handstand Push-Ups or Seated DB Presses 20 Alternating Front Racked Reverse Lunges C. Eight sets of: 20 seconds of Hollow Rocks or Holds Rest 10 seconds

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