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05/30/2017

Encinitas, South Vista – Group Class Warm-up (10 MIN CAP) Run or Row 400m 4 Inch Worm 10 Single leg KB Deadlift each leg 4 Turkish Get Up each side 20 Banded Good Morning Mobility Banded Hamstring Stretch Foam Roall… Read more »

05/29/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 Sampson Stretch 15 Air Squat 10 Push Up 5 Pull Up Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg Pigeon or Couch Stretch 1 min Calf… Read more »

05/28/2017

Encinitas, South Vista – Endurance Endurance A) Every 8 mins for 24 min Run 800m Row 500m B) 6 min max effort 50/40 Cal for time Airdyne 2x Bodyweight Sled Drag for distance (women 1.75x) C) 3 Rounds Rest work… Read more »

05/28/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 50’ side lunge 15 KB Goblet Squat w 2 sec pause 10 Push Up 20 BB Good Morning 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Ankle Mobility (if… Read more »

05/27/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 5 Pull Up 15 Push Up 20 Air Squat 4 Inch Worm Runner Lunge to 1/2 split 5x (each side) pause 10 seconds 1 Round 15 Straddle V Up 30 Hollow… Read more »

05/26/2017

Encinitas, South Vista – Group Class Warm-up Row 500m or Run 400m 4 wall walk up 10 DB Windmill each arm (maintain external rotation) 16 archer Ring Row 20 Y out 5 min Mobility Lacrosse Ball to Traps and Chest… Read more »

05/25/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 10 Scapular Push Up 12 Diamond Push Up 14 Push Up 30 V Up Mobility Pec Smash Foam Roll Lats and Triceps Trap Smash Strength Five sets of: *Bench Press x… Read more »

05/24/2017

Encinitas, South Vista – Group Class Warm-up Row 400m 50′ side Lunge 6 Sampson Stretch 12 Barbell Thruster with a 2 second pause at bottom 20 Clam Shells 5 min of Mobility Pigeon Couch Glute Smash Strength Nine sets of:… Read more »

05/23/2017

Encinitas, South Vista – Group Class Warm-up 10 min Cap 40 Single Unders 30 Double Unders (10 attempt) 20 Rev Single Unders (leave rope out) 10 Single leg KB Deadlift each leg 20 Banded Good Morning 2-3 min mobility Banded… Read more »

05/22/2017

Encinitas, South Vista – Group Class Warm-up Run 200m Skill Work Watch this video and try to copy: http://gymnasticswod.com/content/hollow-body 2 Rounds 1 min Hollow Hold (keep hands close to body or on 1 bent knee to maintain correct body position)… Read more »