zia

12/27/2017

Encinitas – Group Class Warm-up Run 200m 50’ Banded side lunge (band below knees) 20 Banded Airs squat in front of squat rack 15 Banded Clam Shells each side 20 Banded Glute Bridge (band above Knees, drive them out) Barbell… Read more »

12/26/2017

Encinitas – Group Class Warm-up Run 200m 50 ft side lunge 20 Air Squat 15 Push Up 5 Pull Up 4 Inch Worm 15 V Up 30 Hollow Rocks 15 Arch Rocks 30 Leg Lifts 6 min mobility (pick 3)… Read more »

12/24/2017

Encinitas – Group Class Warm-up Row 20/16 Cal 4 Wall Walk Up 10 T Push Up 4 Inch Worm 1 Conan each direction Strength With a 18 min CAP complete as many cycles as possible: Advanced 4 Deficit HSPU (first… Read more »

12/23/2017

Encinitas – Group Class Warm-up Run 200m 20 Air Squat 20 light KB swing 4 Inch Worm 15 Push Up 1 Round 1 min forearm Plank (add weight if strong) 30 Hollow Rocks 15 Arch Rocks 30 Tuck Ups at… Read more »

12/22/2017

Encinitas – Group Class Warm-up 20 min CAP to warm up and set up equipment 50′ walking lunge 5 Wall Walk Up 5 Pull Up 10 Push Up 20 Air Squat Mobilize 3-5 min … begin setting up stations and… Read more »

12/21/2017

Encinitas – Group Class Warm-up (10 min cap) 30 Elbow Jack 15 Plank Hip Dips each side 4 Wall Walk Ups 10 Scapular Push Up 10 T- Push Ups 20 Banded Shoulder Press 20 Banded Y-out Mobilize and Stretch Foam… Read more »

12/20/2017

Encinitas – Group Class Warm-up 10 min CAP Row 20/21 Cal 20 Inverted V UP (using rower) 20 BarbellGood Morning 20 single leg banded hamstring curl each leg https://www.youtube.com/watch?v=6cTWK7TmO3c Banded Hamstring Stretch Foam Roll Strength Month 1 Wendler 5-3-1 Protocol… Read more »

12/19/2017

Encinitas – Group Class Warm-up Run 200m 4 Sampson Stretch 10 Push Up 10 PVC Pass Thru 15 PVC Snatch Balance 20 Good Morning Burgener Warm Up Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg Pigeon… Read more »

12/18/2017

Encinitas – Group Class Warm-up Run 200m 50’ Banded side lunge (band below knees) 20 Banded Airs squat in front of squat rack 15 Banded Clam Shells each side 20 Banded Glute Bridge (band above Knees, drive them out) Barbell… Read more »

12/17/2017

Encinitas – Group Class Warm-up Run 200m 4 Inch Worm 5-8 Strict pull Up Runner Lunge to 1/2 split 5x (each side) pause 10 seconds 2 Round 15 V Up 30 Hollow Rocks 15 Arch Rocks 30 Leg Lifts 1… Read more »