Call Us: 1-619-231-3000

Performance

December 20, 2014 – Performance and Fitness

Workout of the Day Three sets for max reps of: 60 seconds Row for Calories 60 seconds Push-Ups 60 seconds Box Jump Overs 60 seconds Sit-Ups 60 seconds Wall Ball Shots Rest 60 seconds between sets

Read more

December 19, 2014 – Performance

Workout of the Day A. Three sets of: Dumbbell Walking Lunge x 20 steps Rest 60 seconds Weighted Pull-Ups x 4-6 reps @ 2110 Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups 20 Push Press (65/45 lbs) 30 Kettlebell Swings (24/16 kg) C. Optional Finisher – For time: 500 Meter Row

Read more

December 18, 2014 – Performance

Workout of the Day Four sets for times of: 500 Meter Row 15 Deadlift (225/155 lbs) 15 Handstand Push-Ups Rest 4-5 minutes between sets

Read more

December 17, 2014 – Performance

Workout of the Day A. 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 minutes between sets B. Complete as many rounds and reps as possible in 7 minutes of: 7 Toes to Bar 14 Hand-Release Push-Ups 21 Double-Unders

Read more

December 16, 2014 – Performance

Workout of the Day A. Three sets, not for time, of: Double-Unders x 40-50 reps Handstand Walks x 10 Meters Box Jumps x 12-15 reps B. Partners alternate to complete 10 sets each of: 15 Heavy Kettlebell Swings 100 Meter Run

Read more

December 15, 2014 – Performance

Workout of the Day A. In six sets or less, build to a 1RM Front Squat B. “20-Minute Work Capacity Test” (aka, “Sage at 20″) As many rounds and reps as possible in 20 minutes of: 20 Thrusters (135/95) 20 Pull-ups 20 Burpees *Compare to November 3, 2014

Read more

December 14, 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

Read more

December 13, 2014 – Performance and Fitness

Workout of the Day In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 Kettlebell Swings 100 Burpee Box Jump Overs 100 Wall Ball Shots

Read more

December 12, 2014 – Performance

Workout of the Day A. For time: 30 Overhead Squats (135/95 lbs) 600 Meter Run 30 Burpees Over the Barbell 600 Meter Run 30 Shoulder to Overhead (135/95 lbs) 600 Meter Run B. Optional Finisher – For time: 500 Meter Row

Read more

December 11, 2014 – Performance

Workout of the Day A. Four sets of: Ground to Overhead x 3-5 reps Rest 2-3 minutes B. In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of: 3 Power Cleans (185/125 lbs) 6 Tall Box Jumps 9 Push-Ups

Read more
Page 1 of 10812345...102030...Last »