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Fitness

May 19, 2015 – Fitness

Workout of the Day A. Four sets of: Front Squat x 6-8 reps @ 2111 (goal is to use the same load used on May 8…and achieve 8 reps) Rest 60 seconds Turkish Get-Ups x 4 reps (2 each side) (perform these slow and controlled, look for proper positioning and stability in each position) Rest 60 seconds B. Three rounds for time of: 30 Wall Ball Shots 20 Burpees 10 Box Jump-Overs

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May 18, 2015 – Fitness

Workout of the Day A. Three sets of: Strict Dumbbell Press x 8-10 reps @ 2011 Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Prone Plank Hold x 45 seconds Rest 45 seconds Dumbbell Bench Press x 8-10 reps @ 2011 Rest 45 seconds Strict Supinated-Grip Pull-Ups x 4-8 reps @ 2110 (add weight if possible) Rest 45 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 10 Dumbbell Push Press 10 Box Step-Overs with Dumbbells Run 100 Meters

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May 17, 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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May 16, 2015 – Performance and Fitness

Workout of the Day In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300 Meter Row Station 2 – 30/15 Push-Ups Station 3 – 30 Box Jump Overs Station 4 – 30 Goblet Squats

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May 15, 2015 – Fitness

Workout of the Day A. Every minute, on the minute, for 15 minutes: Minute 1 – Handstand Wall Walk x 2-3 reps Minute 2 – Supine Ring Rows x 10 reps @ 2011 Minute 3 – Ring Dips x 10-12 reps @ 2011 B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of: 15 Calories of Assault Bike or Rowing 15 Kettlebell Swings As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 15 cals.

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May 14, 2015 – Performance and Fitness

Workout of the Day A. Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3011 Rest 45 seconds between legs, 45 before moving on Pronated-Grip Strict Pull-Ups x 5 reps @ 21X0 Rest 45 seconds B. For time: 75 Double Unders 50 Wall Ball Shots (20/12 lbs) 25 Burpees 50 Wall Balls (20/12 lbs) 75 Double Unders

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May 13, 2015 – Fitness

Workout of the Day A. Three sets of: Deadlift x 6-8 reps Rest 60 seconds Bottom’s Up Kettlebell Walk x 25 yards each arm Rest 60 seconds Double-Unders x 60 seconds Rest 60 seconds B. In teams of two, alternate sets to complete four each of: 10 Calorie Row 20 Barbell or Dumbbell Thrusters 30 Kettlebell Swings

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May 12, 2015 – Performance and Fitness

Workout of the Day A. Four sets of: Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each @ 2012 Rest 2 minutes B. Three sets of: 60 seconds of Max Reps Strict Supinated-Grip Pull-Ups Rest 60 seconds 60 seconds of Hollow Hold or Rocks Rest 60 seconds 60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold Rest 60 seconds

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May 11, 2015 – Fitness

Workout of the Day A. Three rounds of: Back Squat x 8-10 reps @ 3011 (same weight as you used on April 30, 2015) Rest 60 seconds Dumbbell Bench Press x 8-10 reps @ 2011 Rest 60 seconds V-Ups x 20 reps Rest 60 seconds B. Four sets of 3-minute sprints of either: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats

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May 10, 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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