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Fitness

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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October 11, 2014 – Performance and Fitness

Workout of the Day In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of: 10 Goblet Carry Alternating Reverse Lunges 10 Burpees Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

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October 10, 2014 – Fitness

Workout of the Day A. Four sets of: Back Squat x 6-8 reps @ 3011 Rest 60 seconds Single Leg Hip Bridge x 8-10 reps each leg @ 3011 Rest 60 seconds Single-Arm Trap 3 Raises x 8-10 reps @ 2111 Rest 60 seconds B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 10 Kettlebell Swings 10 Sit-Ups

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October 9, 2014 – Fitness

Workout of the Day A. Four sets of: Romanian Deadlift x 6-8 reps @ 30X1 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds Wall Climbs* x 3 reps Rest 60 seconds *Hold your most vertical position for 5 seconds before making your descent back to the floor B. Complete as many rounds and reps as possible in 10 minutes of: 5 Push-ups 10 Air Squats 100 Meter Run

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October 8, 2014 – Fitness

Workout of the Day A. Three sets of: Single-Arm Dumbbell Row x 8-10 reps @ 2111 Rest 45 seconds Dumbbell Bench Press x8-10 reps @ 2011 Rest 45 seconds Waiter Walk x 25-yard each arm Rest 45 seconds Mountain Climbers x 30 reps Rest 45 seconds B. Four sets for max reps of push press Against a 2-minute running clock, complete: Row 300 Meters Push Press (Dumbbell or Barbell) Rest 2 minutes between sets

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October 7, 2014 – Performance and Fitness

Workout of the Day Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups x Max Reps Rest exactly 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 Minutes of: 10 Box Jumps (24″/20″) 10 Pull-Ups Rest exactly 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 Minutes of: 5 Burpees 5 Thrusters (95/65 lbs) Rest exactly 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 Minutes of: 30 Double-Unders 10

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October 6, 2014 – Fitness

Workout of the Day A. Five sets of: Deadlift x 6-8 reps @ 2111 Rest 30 seconds Kettlebell Swings x 15 reps Rest 30 seconds Push-Up x 10-15 reps @ 21X1 Rest 30 seconds Dumbbell Push Press x 8-10 reps @ 20X1 Rest 30 seconds B. Five sets of: 15 Burpee Box Jump-Overs (24″/20″) Rest 60 seconds

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