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2/20/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 25/20 Cal 4 Wall Walk Up 10 DB Windmill each side 10 PVC Pass Thru Burgener Warm Up Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg Pigeon… Read more »

02/19/2018

Encinitas – Group Class View Public Whiteboard Warm-up Row 21/18 Cal 20 Inverted V UP (using rower) 10 single leg KB deadlift each leg 20 BB Glute bridge 10 BarbellGood Morning (leave out bar) 45 sec wide leg forward fold… Read more »

02/18/2018

Encinitas – Group Class View Public Whiteboard Warm-up (10 min cap) Bear Crawl to west end of gym 15 Plank Hip Dips each side 10 Push Ups 10 Diamond Push Ups 30 Hollow Rocks 4 Wall Walk Ups with a… Read more »

02/17/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50′ ninja kicks 50′ bear crawl 30 double under – 60 single 15 Push Up 5 strict supine grip pull up or 15 supine grip ring row 30 V Up… Read more »

02/16/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 8 Half Kneeling Bottom Up KB Press/arm 20 KB Goblet Squat 30 Hollow Rock 30 Arch Rock 20 sec Reverse Table Top Hold During Mobility Bar Positions with coach for… Read more »

02/15/2018

Encinitas – Group Class View Public Whiteboard Warm-up (10 min cap) 30 Elbow Jack 15 Plank Hip Dips each side 30 hollow rock 4 Wall Walk Ups 10 T- Push Ups 20 Banded Y-out Mobilize and Stretch Foam Roll Lats… Read more »

02/14/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 15 steps monster walk forward- 15 step monster walk backwards 50’ Banded side lunge (band below knees) 20 Banded Air squat in front of squat rack 15 Banded Clam Shells… Read more »

02/12/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 20 Arch Rock or 30 sec Superman Hold 20 Barbell Good Morning (leave out bar) 45 sec wide leg forward fold 20 banded hamstring curl each leg into banded hamstring… Read more »

02/12/2018

Encinitas – Group Class View Public Whiteboard Warm-up (12 min Cap) 30 Double Under or 60 Singles 4 Sampson Stretch 20 Medball Clean (leave it out for WOD) 10 Push Up 10 PVC Pass Thru 5 PVC Snatch Balance Burgener… Read more »

02/11/2018

Encinitas – Group Class View Public Whiteboard Warm-up (10 min cap) Bear Crawl to west end of gym 15 Plank Hip Dips each side 4 Wall Walk Ups 10 Ring Row or 5 Strict Supinated Pull Up 5 practice side… Read more »