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Fitness

December 9, 2014 – Fitness

Workout of the Day A. Three sets of: Dumbbell or Barbell Push Press x 6-8 reps Rest 60 seconds Single Leg Deadlift x 6-8 reps each leg @ 3011 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. In teams of two, alternate sets to complete four each of: 10 Dumbbell Ground to Overhead 10 Box Jump Overs 300 Meter Run

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December 8, 2014 – Fitness

Workout of the Day A. Three sets, not for time, of: 60 seconds Double-Under Practice 30-60 seconds Upside Down work (HSPU, Negatives, Holds, Walks, etc.) Kettlebell or Dumbbell Snatch x 5-7 reps each arm B. Complete as many rounds and reps as possible in 10 minutes of: 5 Pull-Ups 10 Wall Ball Shots 15 Push-Ups

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December 7, 2014

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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December 6, 2014 – Performance and Fitness

Workout of the Day In teams of two, partners alternate task to complete 10 rounds of: 10 Toes to Bar 10 Burpee Box Jump Overs 300 Meter Run

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December 5, 2014 – Fitness

Workout of the Day A. Four sets of: Overhead Squat x 6-8 reps Rest 45 seconds Pull-Ups x 3-5 reps @ 3110 Rest 45 seconds Plank from Elbows x 45-60 seconds Rest 45 seconds B. Complete as many rounds and reps as possible in 7 minutes of: 40 Kettlebell Swings 30 Push Press 20 Burpees C. Optional Finisher – For time: 500 Meter Row

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December 4, 2014 – Fitness

Workout of the Day A. Three sets of: Bench Press x 8-10 reps Rest 60 seconds Supine Ring Row x 8-10 reps @ 2111 Rest 60 seconds Bottom’s Up Kettlebell Squat x 5 reps each arm Rest 60 seconds Side Plank x 30-45 seconds each side Rest 60 seconds B. For time: 1000 Meter Row —- Five rounds of: 20 Wall Ball Shots 10 Push-Ups

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December 3, 2014 – Fitness

Workout of the Day A. Three sets of: Deadlift x 6-8 reps Rest 45 seconds Russian Step-Ups x 8-10 reps each leg Rest 45 seconds Wall Climbs x 2-3 reps Rest 45 seconds B. Every minute, on the minute, for 24 minutes: 1st minute – Thrusters x 5 reps 2nd minute – Pull-Ups x 10 reps 3rd minute – Box Jump Overs x 5 reps

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December 2, 2014 – Fitness

Workout of the Day A. Three sets, not for time, of: Alternating Pistols x 6-10 reps Bottom’s Up Kettlebell Walk x 100′ each arm Pull-Ups x 10 reps B. Three rounds for time of: 15 Dumbbell Ground to Overhead 400 Meter Run

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December 1, 2014 – Fitness

Workout of the Day A. Three sets of: Front Squat x 6-8 reps Rest 60 seconds Single Arm Press x 6-8 reps each arm Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Two sets for max reps of: 60 seconds Row for Calories 60 seconds Push-Ups 60 seconds Kettlebell Swings 60 seconds Plank Hold Rest 4 minutes

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November 30, 2014 – 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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