Workout of the Day

01/16/2018

Encinitas – Group Class Warm-up Run 200m 15 steps monster walk forward- 15 step monster walk backwards https://www.youtube.com/watch?v=lQ1UAB22L0s 50’ Banded side lunge (band below knees) 20 Banded Airs squat in front of squat rack 15 Banded Clam Shells each side… Read more »

01/15/2018

Encinitas – Group Class Warm-up Row 21/18 Cal 20 Inverted V UP (using rower) 10 Single leg KB Deadlift each leg 20 BarbellGood Morning 45 sec wide leg forward fold 20 single leg banded hamstring curl each leg into Banded… Read more »

01/14/2018

Encinitas – Group Class Warm-up Run 200m 4 Wall Walk Up 10 T Push Up 4 Inch Worm 1 Conan each direction 1 mim standing wide leg forward fold 20 reverse table top hold 3 min Pec Stretch and Pec… Read more »

01/13/2018

Encinitas – Group Class Warm-up Run 400m 20 BB Good Morning 10 T Push Up 10 DB Windmill each side 30 Hollow Rocks 15 V Up 30 sec continuous plank hip dips 30 Arch Rocks or 30 sec superman 20… Read more »

01/12/2018

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 »

01/11/2018

Encinitas – Group Class Warm-up (10 min cap) Run 200m 10 Scapular Push Up from Knees 10 T- Push Ups 10 DB Windmill each side 10 Ring Row or 5 Strict Pull Up Mobilize and Stretch Foam Roll Lats Smash… Read more »

01/10/2018

Encinitas – Group Class Warm-up Row 400m 4 Wall Walk Up 8 Half Kneeling Bottom Up KB Press/arm 20 KB Goblet Squat 30 Hollow Rock 30 Arch Rock 20 sec Reverse Table Top Hold During Mobility Bar Positions with coach… Read more »

01/09/2018

Encinitas – Group Class Warm-up 20 SIngle Under 20 Reverse Single Under 4 Inch Worm 30 Double Under (10 attempt) 20 BarbellGood Morning 5 Triple Unders (5 attempts at triple or double) 20 single leg banded hamstring curl each leg… Read more »

01/08/2018

Encinitas – Group Class Warm-up “Run 200m 50’ Banded side lunge each direction (band below knees) 20 Banded Air Squat 20 Barbell Glute Bridge Barbell Quad Smash 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Ankle Mobility or… Read more »

01/07/2018

Encinitas – Group Class Warm-up Run 400m 10 T Push Up 4 Inch Worm 5 Strict pull Up 2 Rounds 15 Straddle V Up 30 Hollow Rocks 15 Arch Rocks 30 Leg Lifts 6 min mobility (pick 3) Pigeon Couch… Read more »