Workout of the Day

02/12/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 20 Air Squat 15 Push Up 4 Inch Worm 10 Hanging Leg Raise with control as high as possible 3 Rounds 20 sec hollow hold 30 Tuck Up 9 min mobility… Read more »

02/11/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 50′ Side Lunge 4 inch worm 4 Sampson Stretch 4 wall walk up 20 V-up 30 Hollow Rock 8 min mobility Shoulder/Trap Smash Glute Smash Couch Stretch Pigeon Foam… Read more »

02/10/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 4 Inch Worm 15 Push Up 4 Wall Walk Up Foam Roll everything Pec Smash Trap Smash Strength 18 min cap Advanced Choose one of the following: A. 6 sets of… Read more »

02/09/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 50′ side lunge 15 Ring Row 20 Medball Clean 20 Banded Good Morning 20 Clam Shells each side 30 sec Pigeon 30 sec couch stretch Strength ADV Work up to a… Read more »

02/08/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 Inch Worms 10 Scapular Push Ups 10 Push Ups 10 Diamond Push Ups 10 X outs 10 Y outs Mobility (5 min) Lacrosse Ball to Shoulders and Pecs Couch Stretch… Read more »

02/07/2017

Encinitas, South Vista – Group Class Warm-up (15 min CAP) Row 400m 50′ Side Lunge 6 Sampson Stretch 30 Hollow Rock 20 Air Squat 30 V- Up Mobility 8 min mobility Elevated Pigeon Glute Smash Thoracic Extension using Foam Roller… Read more »

02/06/2017

Encinitas, South Vista – Group Class Warm-up 30 Single Under 6 Inch Worms 50 Double Under (10 attempt) 50′ Handstand Walk or 30 Sec HS Hold 20 Good Morning Grab a box and hold an elevated Pigeon stretch for 30-45… Read more »

02/05/2017

Encinitas, South Vista – Group Class Warm-up Row 400m or Run 400m 15 Barbell Good Morning or GHD Hip Extension 15 Push Up 4 Inch Worm 30 Hollow Rock 30 Alternating St Leg Bicycles Mobility Flow Runner Lunge 1/2 Split… Read more »

02/04/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 4 Sampson Stretch 50′ walking Lunge with a twist at the bottom of each lunge 5 wall walk up 20 Good Morning w barbell (leave it out for mobility… Read more »

02/03/2017

Encinitas, South Vista – Group Class Warm-up Row 400m 10 Scapular Push Up 10 T Push Up 10 Diamond Push Up 4 Inch Worm Lacrosse Ball to Pecs Foam Roll Lats and Triceps Strength Tabata Bench Press Accessory work post… Read more »