Call Us: 1-619-231-3000

Performance

August 30, 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

Read more

August 29, 2015 – Performance and Fitness

Workout of the Day In teams of two, with only one partner working at a time*, complete: 100 Kettlebell Swings 400 Meter Run 100 Dumbbell Shoulder to Overhead 400 Meter Run 100 Goblet Squats 400 Meter Run 100 Burpees *Teammates will perform the 400 Meter Runs together and must stay within arms reach.

Read more

August 28, 2015 – Performance

Workout of the Day A. Every 3 minutes, for 15 minutes (5 sets): Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% B. Three sets of: Front Squat x 2-3 reps @ 85-90% Rest 20 seconds Pull-Ups x Max Unbroken Reps Rest 3 minutes C. In teams of three, with only one person per station, complete 4 sets each of: Row 250 Meters 10 Burpee Box Jump-Overs (24″/20″) 10 Thrusters (75/55 lbs)

Read more

August 27, 2015 – Performance

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets): Push Press + Push Jerk + Split Jerk Build over the course of the 10 sets to today’s heavy. B. Three rounds for time of: 6 Clean & Jerks (185/135 lbs) 12 Burpees Over the Barbell 12 Strict Handstand Push-Ups

Read more

August 26, 2015 – Performance

Workout of the Day A. Every 2 minutes, for 30 minutes (5 sets of each): Station 1 – Deadlift x 3 reps (build in load with the goal of making the last two sets today’s heavy triple) Station 2 – Muscle-Ups x Max Reps (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down) B. In teams of two, with partners alternating movements, complete

Read more

August 25, 2015 – Performance

Workout of the Day A. Three sets of: Overhead Squat x 8-10 reps @ 30X1 Rest 2 minutes Weighted Pull-Ups x 3-5 reps @ 21X0 Rest 2 minutes B. Four rounds for time of: 60 Double-Unders 30 Wall Ball Shots (20/12 lbs) 15 Pull-Ups

Read more

August 24, 2015 – Performance

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets): Halting Clean Deadlift + Hang Clean + Jerk Build over the course of the ten sets to today’s heavy. B. For max calories: 3 Minutes of Assault Bike (or Concept 2 Rowing) Rest until the running clock reaches 4:00, and then… For max reps: 2 Minutes of Ground to Overhead (155/105 lbs) Rest until the running clock reaches 8:00, and then… For max calories: 3 Minutes of Concept 2 Rowing (or Assault Bike) *If you have access to both an Assault Bike and a Concept 2, start

Read more

August 23, 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

Read more

August 22, 2015 – Performance and Fitness

Workout of the Day Complete as many rounds and reps as possible in 3 minutes of: 10 Single-Arm Dumbbell Snatches 5 Burpee Box Jump-Overs 5 Toes to Bar Rest 3 minutes between sets, and complete a total of five sets.

Read more

August 21, 2015 – Performance

Workout of the Day A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Minutes 5-6, 11-12 & 17-18: Alternating Pistols x 16-20 reps (if you’re proficient, add weight with a kettlebell) B. Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 – Row 200/150 Meters Minute 2

Read more
Page 1 of 13312345...102030...Last »