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Fitness

November 17, 2014 – Fitness

Workout of the Day A. Three sets of: Push Press x 6-8 reps Rest 60 seconds Overhead Walking Lunge x 20 steps Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Every minute, on the minute, for 15 minutes: 1st min – Row 150 Meters 2nd min – Wall Climb x 1 rep 3rd min – 100 Meter Run

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November 16, 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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November 15, 2014 – Performance and Fitness

Workout of the Day Three sets for max reps of: 60 seconds Row for Calories 60 seconds Dumbbell Push Press 60 seconds Box Jump Overs 60 seconds Squats 60 seconds Burpees Rest 3 minutes

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November 14, 2014 – Fitness

Workout of the Day A. Four sets of: Deadlift x 6-8 reps @ 2011 Rest 45 seconds Kneeling Kettlebell Halos x 3 reps to each direction Rest 45 seconds Double-Under Practice x 45-60 seconds Rest 45 seconds B. In teams of two or three, alternate to complete 10 sets each of: 6 Heavy Kettlebell Swings 3 Burpee Pull-Ups

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November 13, 2014 – Fitness

Workout of the Day A. Four sets of: Halting Front Squats x 6-8 reps @ 31X1 Rest 2-3 minutes B. Complete as many rounds and reps as possible in 7 minutes of: 5 Barbell or Dumbbell Push Press 10 Sit-Ups 15 Squats

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November 12, 2014 – Fitness

Workout of the Day A. Three sets, not for time, of: Chest to Bar Pull-Ups x 5-10 reps Alternating Pistols x 6-10 reps Kettlebell Windmills x 3-5 reps each arm B. In teams of two, alternate to complete 5 sets each of: 15 Push-Ups 200 Meter Run

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November 11, 2014 – Performance and Fitness

Workout of the Day The Three Wise Men Tribute “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the Barbell (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans 20 Pull-Ups (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) Rest 2 minutes, and then… “Beau” Complete as many rounds and reps as possible in 4 minutes of: 15 Box Jump-Overs 30

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November 10, 2014 – Performance and Fitness

Workout of the Day A. Take 20 minutes to build to a 2-RM Back Squat Note best successful 2-RM. B. One set of: Strict Pull-Ups x Max Reps Note number of reps achieved, and if a band was used for assistance, note color of band used for this test. You will re-test at the end of the 8 weeks with the same equipment. C. For max reps: Three minutes of Rowing (for max calories) Rest 60 seconds Three minutes of Burpee Box Jump-Overs Rest 60 seconds Three minutes of Wall Ball Shots Note reps achieved for each of the three

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November 9, 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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November 8, 2014 – Performance and Fitness

Workout of the Day In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- 10 Box Jumps 5 Pull-Ups Station 2- 10 Burpees 5 Dumbbell Ground to Overhead Station 3- 300 Meter Run w/Med Ball Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

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