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Fitness

February 18, 2015 – Fitness

Workout of the Day A. Three sets of: Strict Pull-Ups x Max Reps Rest 45 seconds Nose-to-Wall Handstand Hold x 45-60 seconds Rest 45 seconds Strict Supinated-Grip Pull-Ups x Max Reps Rest 45 seconds Hollow Rocks or Holds x 45 seconds Rest 45 seconds B. Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible: Row 500 Meters Run 400 Meters 30 Push-Ups

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February 17, 2015 – Fitness

Workout of the Day A. Every 3 minutes, for 12 minutes (4 sets): Back Squat x 10 reps (if you make all 10 reps, add weight the next set until you feel extremely challenged to make all 10 reps) Rest 20-30 seconds Prone Plank Hold x 60 seconds B. Three rounds for time of: 20 Alternating Reverse Lunges with a Kettlebell 20 Russian Kettlebell Swings 20 V-Ups

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February 16, 2015 – Fitness

Workout of the Day A. Three sets of: Barbell or Dumbbell Shoulder Press x 6-8 reps Rest 45 seconds Supine Single Leg Hip Bridge x 6-8 reps each leg @ 2011 Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. Complete as many rounds and reps as possible in 7 minutes of: 7 L-Seated Dumbbell Press 7 Ring or Stationary Dips 7 Burpees

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February 15, 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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February 14, 2015 – Fitness

Workout of the Day In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit: Row 2000 Meters 50 Strict Pull-Ups (or Assisted Pull-Ups) 100 Kettlebell Swings 100 Burpee Box Jump-Overs 100 Kettlebell Swings 50 Strict Pull-Ups (or Assisted Pull-Ups) Row 2000 Meters

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February 13, 2015 – Fitness

Workout of the Day A. Every minute, on the minute, for 15 minutes: Minute 1 – Goblet Squat x 10 reps @ 2111 Minute 2 – Strict Supinated-Grip Pull-Ups x 6-8 reps @ 2110 Minute 3 – Reverse Snow Angels x 12-15 reps B. Five rounds for time of: Run 400 Meters 15 Goblet Squats C. Every two minutes, for 6 minutes (3 sets): Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

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February 12, 2015 – Performance and Fitness

Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): Strict Shoulder Press x 2-3 reps Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+ B. Every minute, on the minute, for 21 minutes: Minute 1 – Russian Kettlebell Swings x 15 reps Minute 2 – Push Press x 15 reps (choose a weight that will challenge you in sets 4 & 5) Minute 3 – Double-Unders x 40-50 reps

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February 11, 2015 – Fitness

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets, 5 of each): Odd Sets – Deadlift x 6 reps @ 3111 Even Sets – Dumbbell Bench Press x 6 reps @ 2011 B. Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Pull-Ups 10 Burpees 15 Russian Kettlebell Swings

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February 10, 2015 – Performance and Fitness

Workout of the Day A. Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations: Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups) Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down) Minutes 7-9 & 16-18 – Roll to Candlestick x 8-12 reps B. Three sets, for max reps/calories of: 3 Minutes of Rowing (for Max Calories) 2 Minutes of Strict Handstand Push-Ups 1 Minute of

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February 9, 2015 – Fitness

Workout of the Day A. Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each: Minute 1 – Back Squat x 6 reps @ 3011 Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps Minute 3 – Hollow Rock or Hold x 30-40 seconds Minute 4 – Bat Wings x 5 reps @ 1215 (hold KBs/DBs in the top position for 5 full second each rep) B. Three rounds for time of: Run 400 Meters 30 Kettlebell Swings 15 Thrusters

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