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04/25/2018

Encinitas – Group Class View Public Whiteboard Warm-up (10 min cap) Run 200m 4 Inch Worm 10 Dumbbel Clean to Push Press 10 BB Good Morning 10 Tall Jerk 1 min Foam Roll Lats and hit Thoracic Extension using your… Read more »

04/24/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 10 DB Windmill 10 PVC Pass Thru 10 PVC OHS Burgener Warm Up or for Super Squats Run 200m 4 Sampson stretch 10 KB Goblet Squat w… Read more »

04/23/2018

Encinitas – Group Class View Public Whiteboard Warm-up 30 Double Under (5 attempts) 4 wall walk up 30 Double Under (5 attempts) 15 Medball Clean (leave out for WOD) 10 KB Goblet Squat w 2 sec pause 10 Alternating Cossack… Read more »

04/22/2018

Encinitas – Group Class View Public Whiteboard Warm-up 1 Round Row 400m 50′ Walking Lunge 15 BB Good Morning 1 Round Run 200m 20 Push Up 30 Hollow Rock 1 Round Assault Bike 15/12 cal 20 Air Squats 5 Strict… Read more »

04/22/2018

Encinitas – Strongman/Stamina Interval Training View Public Whiteboard Warm-up 90 sec Assault bike 90 sec Row 1 Light 50′ out and back Sled Push SandBag Clean Burpee WallHop Mobilize and listen to WOD explanation 1/2 Split Hamstring Quad Smash Calf… Read more »

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 »