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Fitness

April 17, 2015 – Performance and Fitness

Workout of the Day A. Every 2 minutes, for 10 minutes (5 sets): 20-22 Walking Lunges (32/24 kg KBs in each hand) Remember this one from April 1, 2015? Goal is to either go heavier today, or take two extra steps per set. B. Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3-5 reps Goal is to establish today’s 5-RM. C. Three sets of: Single-Arm DB Row x 8-10 reps each @ 2111 Rest 45 seconds Hollow Holds/Rocks x 60 seconds Rest 45 seconds

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April 16, 2015 – Fitness

Workout of the Day A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011 (stick to the tempo – 3 second descent) Station 2 – Supine Ring Row x 8-10 reps @ 2111 (get as horizontal as possible) Station 3 – L-Seated Dumbbell Press x 8-10 reps @ 2111 (increase load from last Monday’s sets of 10 reps) Use same loads as used on March 30, 2015, but try to achieve two more reps in each set. B. Three rounds for time of: Run 400

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April 15, 2015 – Performance and Fitness

Workout of the Day A. Three sets of: Weighted Pull-Ups x 2-3 reps Rest 30 seconds Strict Pull-Ups x Max reps Rest 3 minutes B. Four sets for max calories/reps of: 60 seconds of Assault Bike for Calories Rest 60 seconds 60 seconds of Rowing for Calories Rest 60 seconds 60 seconds of Burpee Box Jump-Overs (24″/20″) Rest 60 seconds

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April 14, 2015 – Fitness

Workout of the Day A. Three rounds of: Back Squat x 10 reps @ 3011 Rest 60 seconds Dumbbell Bench Press x 10 reps @ 2011 Rest 60 seconds V-Ups x 20 reps Rest 60 seconds B. Every minute, on the minute, for 6 minutes: 6 Thrusters 6 Burpees Over the Barbell If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

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April 13, 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 B. Complete as many rounds and reps as possible in 20 minutes of: 6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses 12 Kettlebell Swings 12 Box Jump-Overs

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April 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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April 11, 2015 – Performance and Fitness

Workout of the Day In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 20 Pull-Ups 30 Wall Ball Shots (20/12 lbs.) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

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April 10, 2015 – Fitness

Workout of the Day Every 4 minutes, for 32 minutes (8 sets): Row 250 Meters 15 Kettlebell Swings 10 Dumbbell Push Press

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April 9, 2015 – Fitness

Workout of the Day A. Every minute, on the minute, for 12 minutes: Minute 1 – Supine Ring Rows x 8 reps @ 2111 Minute 2 – L-Seated DB Press x 8 reps @ 2011 Minute 3 – Tempo Push-Ups x 10 reps @ 1111 B. Every minute, on the minute, for 21 minutes: Minute 1 – 10-15 Kettlebell Swings Minute 2 – 8 Burpee Box Jump-Overs Minute 3 – 10 Toes to Bar

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April 8, 2015 – Fitness

Workout of the Day A. Four sets of: Front Squat x 6 reps @ 2011 Rest 45 seconds Turkish Get-Ups x 2 each arm Rest 45 seconds Hollow Hold or Rock x 60 seconds Rest 45 seconds B. For time: Run 800 Meters 15 Strict Pull-Ups 40 Walking Lunges with Kettlebells (heavy) 15 Strict Pull-Ups Run 800 Meters

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