Workout of the Day

06/23/2017

Encinitas, South Vista – Group Class Warm-up (10 MIN CAP) Run or Row 400m 4 Inch Worm 10 Single leg KB Deadlift each leg 20 Banded Good Morning Mobility Banded Hamstring Stretch Foam Roall Strength Wendler 5-3-1 Protocol Use 90%… Read more »

06/22/2017

Encinitas, South Vista – Group Class Warm-up Row 20 Cal or Run 200m 4 wall walk up with 4 push ups at bottom 5 Pull Up 10 Push Up 15 Air Squat 10 PVC Pass Thru (stay hollow, don’t let… Read more »

06/22/2017

Encinitas – Bootcamp Warm-up Warm-up (No Measure) 400 meter run 5 rounds Cindy 5 pull ups/ring rows 10 push ups 15 air squats Metcon Metcon (AMRAP – Rounds) 20 min 10 Box jumps 10 burpees 10 cals bike

06/21/2017

Encinitas – Bootcamp Warm-up Warm-up (No Measure) 2 rounds 400 meter run 20 weighted lunges 20 ring rows 20 V ups 20 DB Press Metcon Metcon (AMRAP – Reps) 2 min max effort KB Swings 2 rest 3 mins max… Read more »

06/21/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 50’ side lunge 15 KB Goblet Squat w 2 sec pause 10 Push Up 20 BB Good Morning 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Ankle Mobility (if… Read more »

06/20/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 4 Inch Worm 4 Turkish Get Up each side 20 Y OUT 2min Lacrosse Ball to Shoulders 3 sets of 5 Tall Jerks (work on speed under the bar) https://www.youtube.com/watch?v=48h5_Br5q_w Strength… Read more »

06/20/2017

Encinitas – Bootcamp Warm-up Warm-up (No Measure) 800 meter row 2 rounds 5 inchworm 10 ring rows 15 air squats Metcon Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest… Read more »

06/19/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 50′ side Lunge 6 Sampson Stretch 20 BB Good Morning 20 Clam Shells 5 min of Mobility Pigeon Couch Stretch Glute Smash Foam Roll Strength Back Squat Set – 1. x… Read more »

06/18/2017

Encinitas, South Vista – Group Class Warm-up 50 Single Unders 10 Pull Up 50′ waking lunge 50′ reverse walking lunge 30 Double Unders or 10 attempts 4 Wall Walk Up Runner Lunge to 1/2 split 5x (each side) pause 10… Read more »

06/18/2017

Encinitas, South Vista – Endurance Endurance A) 100 Calories Assault Bike
 B) Two rounds 
50 Cal Row Run 800m C) Three rounds 
Prowler Push 100’ out and Back Sprint Pace
 KB Farmer Walk 50’ out and back
 70/55# D) 
One… Read more »