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Performance

April 28, 2015 – Performance

Workout of the Day A. Every minute, on the minute, for 12 minutes: Power Clean x 1 rep *Set 1 – 60% *Set 2 – 65% *Set 3 – 70% *Set 4 – 75% *Set 5 – 80% *Set 6 – 85% *Sets 7-12 – 85+% B. Three rounds for time of: 10 Dumbbell or Kettlebell Hang Clean & Jerks 50 Double-Unders C. Three sets of: Single-Arm Dumbbell Row x 8 reps @ 2111 Rest 60 seconds Face-Up Chinese Planks x 45-60 seconds Rest 60 seconds

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April 27, 2015 – Performance & Fitness

Workout of the Day A. Every four minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of the next minute… 20 Walking Lunges with Overhead Plate Carry (45/25 lbs) B. 10 Renegade Rows 20 Calorie Row on Concept 2 30 Kettlebell Swings (32/24 kg) 400 Meter Run

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April 26, 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 25, 2015 – Performance and Fitness

Workout of the Day In teams of three, complete five rounds each, for max reps, of: Station A: 100 Meter Farmer’s Carry Station B: Push-Ups Station C: Wall Ball Shots Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry. Time cap: 25 minutes

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April 24, 2015 – Performance

Workout of the Day A. Five sets of: Push Press x 5 reps @ 11X1 Rest 2 minutes B. Five rounds for time of: Run 300 Meters 10 Strict Handstand Push-Ups or L-Seated Dumbbell Press 10 Chest-to-Bar Pull-Ups

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April 23, 2015 – Performance and Fitness

Workout of the Day A. Every minute, on the minute, for 30 minutes: Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your double-unders Minute 2 – 10 Burpees Minute 3 – 15 Kettlebell Swings B. CrossOver Symmetry Iron Scap Series

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April 22, 2015 – Performance

Workout of the Day A. Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 4 reps @ as heavy as possible Rest 2 minutes between sets. B. Complete as many rounds and reps as possible in 12 minutes of: Run 200 Meters 12 Back Squats (135/95 lbs – taken from the floor)

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April 21, 2015 – Performance

Workout of the Day A. Two sets of: 60 Seconds of Muscle-Ups Rest 60 seconds 60 Seconds of Alternating Pistols with Kettlebell (24/16 kg) Rest 60 seconds 60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press) Rest 60 seconds 60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups Rest 60 seconds 60 Seconds of L-Sit Hold (try to accumulate 30-40 seconds within the minute) Rest 60 seconds B. Every minute, on the minute, for 9 minutes (3 sets each) for max reps: Minute 1 – 30 seconds of Toes to Bar Minute 2 – 30 seconds of Assault Bike for Calories

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April 20, 2015 – Performance

Workout of the Day A. Every two minutes, for 20 Minutes (10 sets): High Hang Clean + Hang Clean + Clean Goal is to use the same or more weight than was used on April 6, 2015. B. For time: Row 500 Meters When the clock reaches 4 minutes… For time: 30 Dumbbell Man-Makers Note two separate times – e.g., 1:34/4:20 (65 lb DBs)

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April 19, 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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