Workout of the Day

07/12/2017

Encinitas, South Vista – Group Class Warm-up Row 400m 50′ Side Lunge 6 Sampson Stretch 15 Jump Squats 20 Clam Shells 5 min of Mobility Pigeon Couch Glute Smash Strength Back Squat Back Squat (new cycle week 1 of 8)… Read more »

07/11/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 50′ Ninja Kick 50′ Rev Lunge 10 Single leg KB Deadlift each leg 20 BB Good Morning Mobility Banded Hamstring Stretch Foam Roll Strength Deadlift Wendler 5-3-1 Protocol Use… Read more »

07/10/2017

Encinitas, South Vista – Group Class Warm-up 40 Double Unders or 60 Single Unders 4 Inch Worm 10 KB Goblet Squat with 4 sec pause 5 Wall Walk Up 10 Ring Row 20 V Up 20 Arch Rock 5 min… Read more »

07/09/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 50′ Side Lunge 15 Push Ups 5 Wall Walk Up 10 BB Good Morning 15 V Up 20 Leg Lift 30 Hollow Rock 20 Plank Hip Dips 5 min… Read more »

07/09/2017

Encinitas, South Vista – Bootcamp Endurance 16min EMOM Even 12/9 Cal Bike ODD 15/12 Cal Row 3 Rounds Forward Facing Bear Crawl Sled Pull (straps on shoulder) 50’ out and back Men B/W + 1/4 and Women B/W Rest as… Read more »

07/08/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 50′ Ninja Kicks 50′ Side Lunge 15 Push Ups 10 Wallballs 15 V Up 30 Hollow Rock 30 Arch Rocks or 30 Sec Arch Hold 5 min Mobility (pick… Read more »

07/07/2017

Encinitas, South Vista – Group Class Warm-up 10 min Cap 40 single Unders 20 Air Squat 10 Push Up 30 Double Unders (10 attempt)(leave rope out) 20 Barbell Good Morning 2-3 min mobility Banded Hamstring Stretch Foam Roall Strength Wendler… Read more »

07/06/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 wall walk up with 4 push ups at bottom 20 X out 20 Y out 10 PVC Pass Thru (stay hollow, don’t let ribs lift) 4 min Mobility (pick 4)… Read more »

07/05/2017

Encinitas, South Vista – Group Class Warm-up (15 MIN CAP) Run or Row 400m 4 Inch Worm 10 Single leg KB Deadlift each leg 4 Turkish Get Up each side 20 Banded Good Morning 20 Clam Shells Mobility (5 minutes)… Read more »

07/04/2017

Encinitas, South Vista – Group Class Warm-up Run 400m In any order 50′ Forward Walking Lunge 50′ Side Lunge 4 Wall Walk Up + 4 Push Up 10 PVC PASS Thru 20 Banded or Barbell or PVC Good Morning Mobility… Read more »