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Performance

July 31, 2015 – Performance and Fitness

Workout of the Day In teams of three, complete five rounds each for time of: Row 500 Meters 25 Goblet Squats or Double-Kettlebell Front Squats 5 Wall Climbs Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/row. Use as much weight as possible on the squats, but aim to finish in 90-120 seconds.

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July 30, 2015 – Performance

Workout of the Day A. Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – Strict Handstand Push-Ups x Max Reps Minute 2 – Alternating Pistols x 12-16 reps Minute 3 – Toes to Rings x 6-8 reps B. For time: Run 800 Meters 15 Deadlifts* 30 Hand-Release Push-Ups (successful reps must start from the top extended position, and the knees must never touch the ground) Run 400 Meters 10 Deadlifts 20 Hand-Release Push-Ups Run 200 Meters 5 Deadlifts 10 Hand-Release Push-Ups *Use a weight that will be appropriately challenging, but safe. You should be able to

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July 29, 2015 – Performance

Workout of the Day A. Take 15 minutes to build to a heavy Split Jerk B. Complete as many rounds and reps as possible in 5 minutes of: 5 Burpees 5 Pull-Ups (chest-to-bar pull-ups for advanced athletes) Rest exactly 5 minutes, and then . . . Complete as many rounds and reps as possible in 5 minutes of: 6 Ring Dips 9 Box Jump Overs (24/20″)

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July 28, 2015 – Performance

Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): 2-Position Clean (mid-thigh, and then from the floor) B. In teams of two, with only one person working at a time, perform 30 reps each for time of: 135/95 lb Ground to Overhead Immediately followed by… In teams of two, with only one person working at a time, perform 40 reps each for time of: Toes to Bar Partition your reps as you see fit.

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July 27, 2015 – Performance and Fitness

Workout of the Day A. Three sets of: Bulgarian Split Squat x 8-12 reps Rest 30 seconds Strict Handstand Push-Ups x Max Reps -OR- Wall Climbs x 5 reps -OR- Nose-to-Wall Handstand Hold x 60 seconds Rest 3 minutes B. “Annie” Rounds of 50, 40, 30, 20 and 10 reps of: Double-Unders Anchored Sit-Ups

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July 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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July 25, 2015 – Performance and Fitness

Workout of the Day A. Five sets of: Complete as many rounds and reps as possible in 3 minutes of: 3 Pull-Ups 6 Burpees 9 Kettlebell Swings Rest 3 minutes between sets.

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July 24, 2015 – Performance and Fitness

Workout of the Day A. Teams of three must complete a total of 4 sets each as quickly as possible of: Row 500 Meters — 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) — Run 400 Meters Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the

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July 23, 2015 – Performance

Workout of the Day A. Four sets of: Push Press x 3-5 reps Rest 90 seconds Strict Weighted Pull-Ups x 3-5 reps Rest 90 seconds B. 600 Meter Partnered Farmer’s Carry Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish.

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July 22, 2015 – Performance and Fitness

Workout of the Day A. Five sets of: Back Squat x 10 reps @ 30X0 Rest 30 seconds Single Arm Dumbbell Rows x 10 reps each arm @ 2111 Rest 30 seconds Heavy Kettlebell Swings x 10 reps Rest 30 seconds Dumbbell Shoulder Press x 10 reps @ 20X1 Rest 2 minutes

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