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Performance

April 16, 2014 – Performance

Workout of the Day A. Three sets of: Strict Dumbbell Overhead Press x 6-8 reps @ 21X1 Rest 90 seconds Side Plank x 45-60 seconds each side Rest 90 seconds B. Two sets for times of: Row 500 Meters 25 Push-Ups with Hand Release 15 Hang Power Snatches (95/65 lbs.) 15 Wall Ball Shots Rest 2 minutes

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April 15, 2014 – Performance

Workout of the Day A. Four sets of: Deadlift x 4-6 reps @ 2111 Rest 20 seconds Tall Box Jumps x 4-6 reps @ 15X1 Rest 3 minutes B. Three rounds for time of: 15 Pull-Ups 25 Kettlebell Swings Run 400 Meters

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April 14, 2014 – Performance and Fitness

Workout of the Day A. Three sets of: Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011 (place front foot on a 4″ platform – a plate or stacked plates should work) Rest 45 seconds Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111 Rest 45 seconds B. For time: Row 20 Calories 30 Burpees 30 Toes to Bar 30 Walking Lunges with 45/25 lb. Plate Overhead

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April 13, 2014 – 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 12, 2014 – Performance and Fitness

Workout of the Day In teams of two, with only one partner working at a time, complete the following as quickly as possible: 100 Pull-Ups 100 Kettlebell Swings (24/16 kg) 100 Double-Unders 100 Overhead Squats (95/65 lbs.) (The Goal – Can you and your partner do this faster than 14:09?)

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April 11, 2014 – Performance

Workout of the Day A. Take 10-15 minutes and build to a heavy Clean and Jerk B. For time: 20 Shoulder to Overhead (135/95 lbs) 200 Meter Run 15 Shoulder to Overhead (135/95 lbs) 400 Meter Run 10 Shoulder to Overhead (135/95 lbs) 600 Meter Run

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April 10, 2014 – Performance and Fitness

Workout of the Day A. Four sets of: Dumbbell Walking Lunges x 20 steps @ 10X1 Rest 60 seconds Ring Rows x 10-12 reps @ 2111 Rest 60 seconds B. Three rounds for time of: Wall Ball Shots x 20 reps Kettlebell Swings x 15 reps Burpee Pull-Ups x 10 reps

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April 9, 2014 – Performance and Fitness

Workout of the Day A. Five sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Russian Step-Ups (w/DBs) x 8-10 reps each leg Rest 45 seconds Single-Arm Press x 6-8 reps each arm Rest 45 seconds B. Four sets for max reps of: 30 seconds of Push Press (95/65 lb) Rest 30 seconds 30 seconds of Box Jumps (24″/20″) Rest 30 seconds

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April 8, 2014 – Performance

Workout of the Day A. Six sets of Bench Press *Set 1 – x 3 reps *Set 2 – x 2 reps *Set 3 – x 1 rep *Set 4 – x 3 reps *Set 5 – x 2 reps *Set 6 – x 1 rep Rest 2-3 minutes between sets B. Complete as many Burpees as possible in 3 minutes

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April 7, 2014 – Performance

Workout of the Day A. Fives sets of: Back Squat @ 30X0 tempo Rest 2 minutes Strict Pull-Ups x Max Reps Rest 2 minutes For the back squat, use a high-bar position and perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight B. One

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