zia

06/17/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 10 Bar Kips 10 T Push Up Push Up 4 Inch Worm Runner Lunge to 1/2 split 5x (each side) pause 10 seconds 2 Rounds 15 Straddle V Up 30… Read more »

06/17/2018

Encinitas – Strongman/Stamina Interval Training View Public Whiteboard Warm-up Row 250/200m Assault Bike 20/15cal Rev Sled Drag Low Sled Push and High Sled Push Back Bear Hug Sand Bag Carry Mobilize 90 sec max distance Sled Push (Distance) 5 Rounds… Read more »

06/16/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 10 Air Squat 10 Push Up 5 Strict Chin Up (palm facing you) 10 KB Swing 10 Wallball 30 Sec Hollow Hold 30 Hollow Rock 6 min mobility (pick 3)… Read more »

06/15/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200 4 Sampson Stretch 10 DB Windmill/side 10 DB Side Plank Rotations/side 10 BB Good Morning 10 BB OHS 30 sec BB Quad Smash each leg 30 sec Pigeon each leg… Read more »

06/14/2018

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m 20 Inverted V Up 10 Kipping knee to elbow or kipping knee raises V Sit wall stretch 30 Hollow Rock 20 V Up 20 Arch Rock Pec Stretch on floor… Read more »

06/13/2018

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m 20 Inverted V Up 50′ Walking Lunge 10 Alternating Cossack Squat holding light KB 10 Kang Squat w BB 2 Turkish Get Up each side Barbell Quad Smash Pec Smash… Read more »

06/12/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 10 Barbell Good Mornng 20 Arch Rock 20 Medium weight KB Swing 8 KB Single Leg Deadlift each 1 min standing wide leg forward fold…. add in… Read more »

06/11/2018

Encinitas – Group Class View Public Whiteboard Warm-up (10 min max) Run 200m 1 Wall Walk Up + 2 Push up x 4 1 Conan each direction Set 1 Narrow Grip Chin Up x 2 Set 2 Slight Narrow Chin… Read more »

06/10/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 10 Bar Kips 10 T Push Up Push Up 4 Inch Worm Runner Lunge to 1/2 split 5x (each side) pause 10 seconds 2 Rounds 15 Straddle V Up 30… Read more »

06/09/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 20 Air Squat 15 Push Up 5 Pull Up 20 KB Swing 30 Arch Rock or Arch hold (30 sec) 30 Sec Hollow Hold 30 Hollow Rock 6 min mobility… Read more »