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Fitness

October 21, 2014 – Fitness

Workout of the Day A. Five sets of: Barbell Push Press x 8-10 reps Rest 45 seconds Isometric Hold – Chin Over the Bar x 15-30 seconds (load so that 20-30 seconds is a challenge) Rest 45 seconds Russian Step-Ups x 10 reps each leg Rest 45 seconds B. For time: Run 600 Meters Barbell Thruster x 30 reps Run 600 Meters

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October 20, 2014 – Performance and Fitness

Workout of the Day A. Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X0 Rest 60 seconds Plank Hold x 60 seconds Rest 60 seconds B. Five rounds for time of: Dumbbell Complex* x 5 reps Toes to Bar x 10 reps *One rep of the Dumbbell Complex = Start from the plank with dumbbells in hands Right Arm Row Push-Up Left Arm Row Push-Up Jump to standing Dumbbell Clean Front Squat x 2 reps Push Press x 2 reps

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October 19, 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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October 18, 2014 – Performance and Fitness

Workout of the Day In teams of two, with only one teammate working at a time, complete the following as quickly as possible: 1200 Meter Run or Row 100 Dumbbell Ground to Overhead 200 Squats 100 Burpees 1200 Meter Run or Row (The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)

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October 17, 2014 – Fitness

Workout of the Day A. Five sets of: Kettlebell Swings x 20-25 reps Rest 45 seconds Push-Ups x 10-15 reps @ 21X1 Rest 45 seconds Box Jumps x 15-20 reps Rest 45 seconds B. With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of: Dumbbell Thrusters x 10 reps 200 Meter Row

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October 16, 2014 – Fitness

Workout of the Day A. Four sets of: Barbell or Dumbbell Shoulder Press x 8-10 reps @ 2011 Rest 60-90 seconds Farmers Carry x 100 Meters Rest 60-90 seconds B. Complete as many rounds and reps as possible in 4 minutes of: Push Press x 10 reps Pull-ups x 10 reps Rest 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 minutes of: Kettlebell Swings x 10 reps Hand-Release Push-Ups x 10 reps

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October 15, 2014 – Fitness

Workout of the Day A. Three sets of: Walking Lunge x 20 steps Rest 60 seconds Bottom’s Up Single Arm Kettlebell Carry x 100 feet each arm Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. In teams of two, partners alternate whole rounds to complete three each of: 25 Wall Ball Shots 400 Meter Run

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October 14, 2014 – Fitness

Workout of the Day A. Four sets of: Goblet Squats x 8-10 reps @ 3111 Rest 60 seconds Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Side Planks x 30-45 seconds each side Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: Run 200 Meters 10 Burpee Box Jump Overs

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October 13, 2014 – Fitness

Workout of the Day A. Four sets of: Turkish Get-Up x 2 reps each arm Rest 45 seconds Pull-Ups x 6-8 reps @ 2110 Rest 45 seconds Kettlebell Swing x 15-20 reps Rest 45 seconds B. In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of: Man-Makers x 5 reps

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October 12, 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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