Workout of the Day

02/10/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 10 T Push Up 5 supine pull up or 15 ring row 10 PVC Pass Thru 15 PVC Snatch Balance 20 Good Morning Pick 4 Mobility movements… Read more »

02/09/2018

Encinitas – Group Class Warm-up Row 21/18 Cal 20 Inverted V UP (using rower) 20 BarbellGood Morning (leave out bar) 20 BB Side Bend (10 each side) 20 BB Glute Bridge 45 sec wide leg standing forward fold Runner Lunge… Read more »

02/08/2018

Encinitas – Group Class Warm-up (10 min cap) 50′ Foward Lunge + 50′ Reverse Lunge 15 Plank Hip Dips each side 1 Conan each direction 10 Bar Kips Mobilize and Stretch Foam Roll Lats Smash Pecs Banded Shoulders” Gymnastics For… Read more »

02/07/2018

Encinitas – Group Class Warm-up Row 400m 8 Half Kneeling Bottom Up KB Press/arm 10 Tall Jerk 30 Hollow Rock 30 Arch Rock 20 sec Reverse Table Top Hold During Mobility Bar Positions with coach for today’s strength Mobility Banded… Read more »

02/06/2018

Encinitas – Group Class Warm-up Run 200m 4 Wall Walk Up 10 Push up 20 Banded face pulls 10 DB Windmill each side 10 PVC Pass Thru Burgener Warm Up Pick 4 Mobility movements 1 min Ankle Mobility 1 min… Read more »

02/05/2018

Encinitas – Group Class Warm-up (10 min cap) Run 200m 10 steps monster walk forward- 10 step monster walk backwards 25’ Banded side lunge (band below knees) each side 15 Banded Airs squat in front of squat rack 10 Banded… Read more »

02/04/2018

Encinitas – Group Class Warm-up Run 200m 4 Wall Walk Up 10 T Push Up 4 Inch Worm 10 Ring Row or 5 supine pull up 20 reverse table top hold 3 min Pec Stretch and Pec Smash Foam Roll… Read more »

02/03/2018

Encinitas – Group Class Warm-up Run 400m 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 »

02/02/2018

Encinitas – Group Class Warm-up Run 200m 20 Medball Cleans (get your medball for the WOD) 20 BB Good Morning 15 BB Side Bend each side 15 V Up 30 Hollow Rocks 6 min mobility (pick 3) Pigeon Couch Glute… Read more »

02/01/2018

Encinitas – Group Class Warm-up (10 min cap) Bear Crawl to west end of gym 15 Plank Hip Dips each side 4 Wall Walk Ups 10 Ring Row or 5 Strict Supinated Pull Up 5 practice side plank rotations each… Read more »