Workout of the Day

11/24/2017

Encinitas – Group Class Warm-up Run or Row400m 15 Push Up 50′ walking lunge 4 Inch Worm 30 V Up 20 Arch Rock Mobility Pigeon Couch Glute Smash Pec Smash Foam Roll Trap Smash Metcon If all rowers are in… Read more »

11/23/2017

Encinitas – Group Class Metcon Box Barbell 1-KB 1-DB Metcon (Time) 12 Days of Thankfulness 1 250m Row or 200m Run 2 Squat Clean 135/95 3 Power Clean 135/95 4 Burpee Box Jumps 24″/20″ 5 Handstand Push-Ups 6 Single- Arm… Read more »

11/22/2017

Encinitas – Group Class Warm-up (10 min CAP) 30 Double Up (10 attempts) leave Ropes out 10 Push Up 10 Diamond Push Up 10 Single leg KB Deadlift each leg 20 BarbellGood Morning 5 min mobility Banded Hamstring Stretch Foam… Read more »

11/21/2017

Encinitas – Group Class Warm-up Run 200m 4 inch worm 10 light DB Windmill each arm 30 sec Reverse table to hold 20 Banded Face Pulls 20 Y- Out 30′ HS walk or 30 HS Hold Mobility Foam Roll Lats… Read more »

11/20/2017

Encinitas – Group Class Warm-up Run or Row 400m 50′ banded side Lunge 6 Sampson Stretch 20 BB Glute Bridge (leave bar out) 20 Clam Shells 5 min of Mobility Foam Roll with thoracic extension Pigeon Couch Glute Smash Strength… Read more »

11/19/2017

Encinitas – Group Class Warm-up Run or Row 400m 10 T Push Up 4 Wall Walk Up 2 DB Turkish Get Up each side 20 Good Morning 2 Rounds 15 Straddle V Up 30 Hollow Rocks 15 Arch Rocks 30… Read more »

11/18/2017

Encinitas – Group Class Warm-up Run 400m 20 Air Squat 15 Push Up 10 Pull up 4 Inch Worm 30 V Up 20 Arch Rock 6 min mobility (pick 3) Pigeon Couch Glute Smash Pec Smash Foam Roll Trap Smash… Read more »

11/17/2017

Encinitas – Group Class Warm-up Run 200m 50′ banded side Lunge 6 Sampson Stretch 10 PVC PASS THRU 15 PVC OHS 5 min of Mobility Foam Roll Lats Pigeon Couch Trap Smash Glute Smash Strength Overhead Squat warm up into…… Read more »

11/16/2017

Encinitas – Group Class Warm-up (10 min CAP) Run 200m 4 wall walk up 20 Y- out 10 Renegade Row each side 5 min mobility Pec smash Banded Shoulder Stretch Foam Roll (Smash) Lats Gymnastics Continue Cycling through Rounds for… Read more »

11/15/2017

Encinitas – Group Class Warm-up 30 Double Under (10 attempt) 10 Single leg KB Deadlift each leg 20 BarbellGood Morning (leave out bar) 20 Banded Psoas March https://www.youtube.com/watch?v=9hhR5Z8aflk 5 min mobility Foam Roll with Thoracic extension Couch Stretch Banded Hamstring… Read more »