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04/20/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Inch Worm 8 DB Renegade Row w push up (each arm) 4 Wall Walk Ups 30 Hollow Rock or for Super Squats Run 200m 5 Strict Pull up or… Read more »

04/19/2018

Encinitas – Group Class View Public Whiteboard Warm-up Cycle for 7 min Run 200m 5 Strict Pull up or 10 ring row 50′ Duck Walk 10 Jump Squats 10 BB Glute Bridge then move onto… Quad Smash with BB 30… Read more »

04/18/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 30 sec Squat Hold 15 PVC OHS 20 Banded Face Pulls 5 min Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg Pigeon or… Read more »

04/17/2018

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m 4 Inch Worm 10 SLDL with KB each leg 15 Barbell Good Morning (leave out) 1 min pancake stretch… use bands on squat racks to help pull you forward 2… Read more »

04/16/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 10 Clam Shells each leg 20 Banded Glute Breidge 45 sec Standing Wide Leg forward fold (move side to side) 10 KB Goblet Squat w 2 sec pause 10 Alternating… Read more »

04/15/2018

Encinitas – Strongman/Stamina Interval Training View Public Whiteboard Warm-up 90 sec Assault bike 90 sec Row 1 Light 50′ out and back Forward Push Sled Drag 1 Light 50′ out and back Sled Push Practice Seated Sled Pull Get a… Read more »

04/12/2018

Encinitas – Group Class View Public Whiteboard Warm-up Continue Cycling for 8 min 10 Medball Clean 50′ Duck Walk 20 Jump Squats 10 BB Glute Bridge 4 min Mobility 30 sec Pigeon Stretch each Foam Roll Lats and Back Glute… Read more »

04/08/2018

Encinitas – Group Class View Public Whiteboard Warm-up Pick 2 of 3 Warm Up WODs 1 Round Row 500m 20 Inverted V UPs 1 min Wide Leg Forward Fold move slowly from side to side 1 Round Run 200m 15… Read more »

04/09/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m Banded 25′ Side Lunge each leg then Rev Walk 25′ with bands around ankles 10 Clam Shells each leg 10 KB Goblet Squat w 2 sec pause 10 Alternating Cossack… Read more »

04/11/2018

Encinitas – Group Class View Public Whiteboard Warm-up 200m Run Burgener Warm Up 6 min continuous cycle 10/8 Cal Assault Bike… Alternate with 15/12 Cal Row 4 Inch Worm 5 Hang Muscle Snatch 5 Overhead Squat 5 Snatch Balance Pick… Read more »