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Fitness

July 21, 2015 – Fitness

Workout of the Day A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Dumbbell Bench Press x 12-15 reps @ 2011 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 12 Kettlebell Swings 9 Dumbbell Man-Makers (push-up, row right, row left, power clean, push press) 6 Toes to Bar

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July 20, 2015 – Fitness

Workout of the Day A. Four sets of: Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Lateral Lunges x 8-10 reps each leg @ 20X1 Rest 45 seconds Partnered Leg Tosses x 15-20 reps Rest 45 seconds B. Complete as many reps as possible in 7 minutes of: 3 Thrusters (Dumbbell or Barbell) 3 Strict Pull-Ups 6 Thrusters 6 Strict Pull-Ups 9 Thrusters 9 Strict Pull-Ups 12 Thrusters 12 Strict Pull-Ups 15 Thrusters 15 Strict Pull-Ups

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July 19, 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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July 18, 2015 – Performance and Fitness

Workout of the Day In teams of three, alternating partners after every completed round, complete as many rounds and reps as possible in 30 minutes of: 20 Kettlebell Swings (24/16 kg) 15 Push-Ups 10 Pull-Ups

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July 17, 2015 – Fitness

Workout of the Day A. Four sets of: Front Squat x 6-8 reps @ 30X1 Rest 45 seconds Single-Arm Trap 3 Raise x 8-10 reps each arm @ 2110 Rest 45 seconds Double-Under Practice x 45-60 seconds Rest 45 seconds B. For time: Row 1000 Meters immediately followed by, Three rounds of: 15 Dumbbell or Barbell Thrusters 15 Box Jumps

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July 16, 2015 – Fitness

Workout of the Day A. Three sets of: Good Mornings x 6-8 reps @ 3011 Rest 60 seconds Ring Rows x 8-10 reps @ 2111 Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. Three sets of: Against a 2-minute running clock, complete as many rounds and reps as possilbe of: 5 Burpees 10 Kettlebell Swings Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

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July 15, 2015 – Performance and Fitness

Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg) Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds) Station 3 – L-Pull-Ups x 6-8 reps @ 21X1 (or L-sit progressions and strict supinated-grip pull-ups) B. Four sets of 3-minute sprints of either: “Cindy” 5 Pull-Ups 10 Push-Ups 15 Air Squats – OR – “Mary” 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups Perform as many rounds as possible in 3

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July 14, 2015 – Fitness

Workout of the Day A. Three sets of: Deadlift x 6-8 reps @ 30X1 Rest 60 seconds Dumbbell Shoulder Press x 8-10 reps @ 20X1 Rest 60 seconds Plank from Elbows x 45-60 seconds Rest 60 seconds B. Three rounds for time of: 400 Meter Run 10 Dumbbell Man-Makers (push-up, row left, row right, power clean, push press)

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July 13, 2015 – Fitness

Workout of the Day A. Three sets of: Turkish Get-Ups x 2 reps each arm Rest 30 seconds Goblet Squats x 8-10 reps @ 31X1 Rest 30 seconds Kettlebell Swings x 20 reps Rest 30 seconds V-Ups x 15-20 reps Rest 30 seconds B. Complete as many rounds and reps as possible in 7 minutes of: 14 Wall Ball Shots 100 Meter Run

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July 12, 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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