Workout of the Day

11/14/2017

Encinitas – Group Class Warm-up Row 20cal 10 Scapular Push Up 10 Push Ups 10 Diamond Push Ups 30 V Ups 20 Floor Wipers Lacrosse Ball to Traps and Chest Foam Roll Triceps or use wall to stretch them Strength… Read more »

11/13/2017

Encinitas – Group Class Warm-up Run 200m 50’ Banded side lunge 15 Banded KB Goblet Squat w 2 sec pause 10 Push Up 20 Clam Shells 5 min Mobility 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Ankle… Read more »

11/12/2017

Encinitas – Group Class Warm-up Run or Row 400m 10 T Push Up 4 Wall Walk Up 20 Good Morning 10 Light 1 arm KB Thruster each arm 5 Strict Pull up or 15 Ring Row Runner Lunge to 1/2… Read more »

11/11/2017

Encinitas – Group Class Warm-up Run 200m 6 Sampson Stretch 20 Arch Rocks 20 Air Squat 20 Push Ups 6 min mobility (pick 3) Pigeon Couch Glute Smash Pec Smash Foam Roll Trap Smash Metcon Luke (Time) For Time: 400m… Read more »

11/10/2017

Encinitas – Group Class Warm-up Run 200m 4 inch worm 10 light DB Windmill each arm 30 sec Reverse table to hold 30′ HS walk or 30 HS Hold 4 Cartwheels Mobility Foam Roll Lats Smash Traps Smash Pecs Strength… Read more »

11/09/2017

Encinitas – Group Class Warm-up Run 200m 4 Sampson Stretch 30 sec Squat Hold 15 PVC OHS 20 Banded Face Pulls Burgener Warm Up 5 min Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg Pigeon or… Read more »

11/08/2017

Encinitas – Group Class Warm-up (10 min cap) 30 Jumping Jacks 30 Elbow Jacks 4 Wall Walk Ups 10 Ring Row 10 Scapular Push Up 10 Push Ups 10 Diamond Push Up 20 Front Raise using rubber plate 20 sec… Read more »

11/07/2017

Encinitas – Group Class Warm-up 30 Double Under (10 attempt) 10 Single leg KB Deadlift each leg 20 BarbellGood Morning (leave out bar) 5 min mobility Foam Roll with Thoracic extenstion Couch Stretch Banded Hamstring Stretch or Pigeon Strength Sumo… Read more »

11/06/2017

Encinitas – Group Class Warm-up Row 400m 50′ side Lunge 6 Sampson Stretch 15 Goblet Squat with a 2 second pause at bottom 20 Clam Shells 5 min of Mobility Foam Roll Pigeon Couch Glute Smash Strength Back Squat work… Read more »

11/05/2017

Encinitas – Group Class Warm-up Run 200m 10 T Push Up Push Up 4 Inch Worm 10 Good Morning 2 Rounds 15 Straddle V Up 30 Hollow Rocks 15 Arch Rocks 30 Leg Lifts 6 min mobility (pick 3) Pigeon… Read more »