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Fitness

September 1, 2015 – Performance and Fitness

Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Arch to Hollow Rolls x 20 reps (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor) Station 2 – Supine Ring Rows x 10-12 reps @ 2111 (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement) Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable

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August 31, 2015 – Performance and Fitness

Workout of the Day A. Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Back Squat x 6 reps @ 30X1 Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0 (add weight if possible) B. Five rounds for time of: 12 Push Presses (95/65 lbs) 12 Kettlebell Swings (32/24 kg)

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August 30, 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 29, 2015 – Performance and Fitness

Workout of the Day In teams of two, with only one partner working at a time*, complete: 100 Kettlebell Swings 400 Meter Run 100 Dumbbell Shoulder to Overhead 400 Meter Run 100 Goblet Squats 400 Meter Run 100 Burpees *Teammates will perform the 400 Meter Runs together and must stay within arms reach.

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August 28, 2015 – Fitness

Workout of the Day A. Four sets of: Front Squat x 6-8 reps @ 30X1 Rest 60 seconds Strict Pull-Ups x Max Unbroken Reps @ 21X0 Rest 60 seconds Trap 3 Raise x 8-10 reps each arm @ 2110 Rest 60 seconds Plank from Elbows x 45-60 seconds Rest 60 seconds B. In teams of three, with only one person per station, complete 4 sets each of: Row 250 Meters 10 Burpee Box Step-Overs 10 Thrusters

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August 27, 2015 – Fitness

Workout of the Day A. Four sets of: Barbell or Dumbbell Push Press x 6-8 reps Rest 45 seconds Single-Leg Box Step-Ups x 6-8 reps each @ 3011 (slowly descend from top of the box and gently tap your heal to the ground before ascending) Rest 45 seconds Single-Arm Dumbbell Row x 8-10 reps each arm @ 2110 Rest 45 seconds B. Three rounds for time of: 6 Dumbbell Man-Makers (push-up, row left, row right, power clean, push press) 9 Strict Handstand Push-Ups 12 Burpees

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August 26, 2015 – Fitness

Workout of the Day A. Every 2 minutes, for 30 minutes (5 sets of each): Station 1 – Deadlift x 6-8 reps (build up, using the first 2-3 sets to get to a heavy working weight) Station 2 – Turkish Get-Ups x 2 reps each arm (pause for 1 full second in each position of the get-up and focus on good positioning and stability) Station 3 – 45-60 second Nose-to-Wall Handstand Hold B. In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of: Row 250 Meters 30 Kettlebell Swings (24/16

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August 25, 2015 – Fitness

Workout of the Day A. Three sets of: Goblet Squats x 8-10 reps @ 30X1 Rest 60 seconds Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Nose-to-Wall Handstand Hold x 45-60 seconds Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Four rounds for time of: Run 200 Meters 20 Wall Ball Shots 10 Strict Pull-Ups

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August 24, 2015 – Fitness

Workout of the Day A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Dumbbell or Barbell Push Press x 8-10 reps Rest 60 seconds Plank from Elbows x 60 seconds B. For max calories: 3 Minutes of Assault Bike (or Concept 2 Rowing) Rest until the running clock reaches 4:00, and then… For max reps: 2 Minutes of Dumbbell Thrusters Rest until the running clock reaches 8:00, and then… For max calories: 3 Minutes of Concept 2 Rowing (or Assault Bike) *If you have access to both an Assault Bike and a Concept 2, start

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August 23, 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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