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12/16/2017

Encinitas – Group Class Warm-up Run 400m 20 BB Good Morning 10 T Push Up 6 DB Turkish Get Up 30 BB Side Bend 15 V Up 30 Hollow Rocks 20 Leg Lifts 6 min mobility (pick 3) Pigeon Couch… Read more »

12/15/2017

Encinitas – Group Class Warm-up 20 jump Squat 20 jump lunge 10 light DB Windmill each arm 30 Hollow Rock 20 V Up 10 BB Tall Jerk 10 BB Front Squat Mobility Foam Roll Lats Smash Traps Smash Pecs Strength… Read more »

12/14/2017

Encinitas – Group Class Warm-up Run 200m 4 Sampson Stretch 4 Inch Worm 10 Push Up 10 PVC Pass Thru 10 OHS Burgener Warm Up Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg Pigeon or Couch… Read more »

12/13/2017

Encinitas – Group Class Warm-up Run 200m 50’ banded side lunge 15 KB Goblet Squat w 2 sec pause 20 Clam Shells 20 Barbell Glute Bridge Barbell Quad Smash 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Ankle… Read more »

12/12/2017

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 10 Diamond Push Up 20 sec Reverse Table Top Hold While… Read more »

12/11/2017

Encinitas – Group Class Warm-up (10 min time cap) 35 Double Under (10 attempt) 10 Single leg KB Deadlift each leg 35 Double Under (10 attempt) 20 BarbellGood Morning (leave out bar) 5 min mobility Foam Roll with Thoracic extenstion… Read more »

12/10/2017

Encinitas – Group Class Warm-up 50 Single Unders 10 Pull Up 50′ waking lunge 50′ reverse walking lunge 30 Double Unders or 10 attempts 6 min mobility (pick 3) Pigeon Couch Glute Smash Pec Smash Foam Roll Trap Smash Gymnastics… Read more »

12/09/2017

Encinitas – Group Class Warm-up Run 200m 5 Pull Up 15 Push Up 20 Air Squat 4 Inch Worm then…. 1 Round 15 V Up 30 Hollow Rocks 15 Arch Rocks 30 Leg lifts 6 min mobility (pick 3) Pigeon… Read more »

12/08/2017

Encinitas – Group Class Warm-up 10 min CAP Run 200m or Row 400m 6 Sampson Stretch 12 Light Sumo Deadlift High pull 24 Floor Wipers (12 each side) 48 Hollow Rock Mobilize for WOD Foam Roll with T- Extension Banded… Read more »

12/07/2017

Encinitas – Group Class Warm-up (10 min cap) 4 Wall Walk Ups 10 Scapular Push Up 10 Push Ups 10 Diamond Push Up 20 Front Raise using rubber plate 20 sec Reverse Table Top Hold Mobilize and Stretch Pecs Shoulders… Read more »