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Performance

October 1, 2014 – Performance

Workout of the Day A. Five sets of: Power Clean x 2.2.2 (rest 10 seconds between doubles) Rest 3 minutes B. Three sets for times of: 100 Double-Unders 30 Kettlebell Swings 20 Box Jumps Rest 3 minutes

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September 30, 2014 – Performance

Workout of the Day A. Four sets of: Shoulder Press x 3-5 reps @ 20X1 Rest 2-3 minutes B. Complete as many rounds and reps as possible in 12 minutes of: 6 Handstand Push-Ups 9 Ring Dips 12 Toes to Bar

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September 29, 2014 – Performance

Workout of the Day A. Five sets of: Back Squat x 2-3 reps @ 30X1 Rest 15-20 seconds Kipping Pull-Ups x 10-15 reps Rest 3 minutes B. Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets: Row 250 Meters Squat Cleans (135/95 lbs)

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September 28, 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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September 27, 2014 – Performance and Fitness

Workout of the Day Complete as many rounds and reps as possible in 20 minutes of: 50 Wall Ball Shots 40 Kettlebell Swings 30 Burpees 20/10 Pull-Ups 100 Meter run

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September 26, 2014 – Performance

Workout of the Day A. Four sets of: Push Press x 4-6 reps @ 11X1 Rest 90 seconds Dumbbell Walking Lunge x 20 steps Rest 90 seconds B. Five rounds for time of: Unbroken Pull-Ups x Max Reps Broad Jumps (6′/5′) Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1

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September 25, 2014 – Performance

Workout of the Day Complete as many rounds and reps as possible in 7 minutes of: Row 250 Meters 10 Thrusters (95/65 lbs) Rest 7 minutes Complete as many rounds and reps as possible in 7 minutes of: 40 Double-Unders 20/15 Hand-Release Push-Ups Rest 7 minutes Complete as many rounds and reps as possible in 7 minutes of: 20 Box Jumps (24″/20″) 10/5 Ring Dips

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September 24, 2014 – Performance

Workout of the Day A. Five sets of: Back Squat x 3-5 reps @ 30X1 Rest 60 seconds Single-Arm Dumbbell Row x 8-10 reps @ 2020 Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: Deadlift x 1 rep Hang Power Clean x 1 rep Front Squat x 1 rep Push Press x 1 rep (You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

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September 23, 2014 – Performance

Workout of the Day A. Four sets of: Weighted Pull-Up x 2-3 reps @ 21X0 Rest 15-20 seconds Strict Pull-Up x Max Reps @ 20X0 Rest 15-20 seconds L-Sit x 30-45 seconds (accumulated) Rest 2 minutes B. In teams of two, complete four rounds for time of: 12 Dumbbell Renegade Rows 400 Meter Run (Partition the reps however you see fit, and stay with your partner on the run.)

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September 22, 2014 – Performance

Workout of the Day A. Deadlift x 15 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 10 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 5 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps B. Against a 2-minute running clock, complete as many rounds and reps as possible of: 10 Box Jumps (24″/20″) 10 Push Press (115/75 lbs) Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

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