Workout of the Day

09/11/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 Sampson Stretch 20 Y Out 10 DB Renegade (light) 20 BB Good Morning Mobility Trap Smash Lacrosse Ball Smash to Rear Delts Foam Roll Lats Strength Power Clean + Split… Read more »

09/10/2017

Encinitas, South Vista – Bootcamp Endurance Station 1 2 Rounds 30 Sec all out Airdyne 15 sec rest 100′ out Sled Drag (315/225) Rx+ (360/250) 100′ back Sled Pull (Forward facing) Rest while partner goes Station 2 2 Rounds 30… Read more »

09/10/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 10 T Push Up 4 Inch Worm 20 Sec Reverse Table Top Hold 2 Rounds 15 V Up 20 Hollow Rocks 15 Arch Rocks 20 Elbow plank Hip Dips 6 min… Read more »

09/09/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 50 foot side lunge 50 foot ninja kick 5 Pull UP 10 Push Up 15 Air Squat. 8 min mobility of your choice Metcon 30 min Time CAP (Record total Rounds… Read more »

09/08/2017

Encinitas, South Vista – Group Class Warm-up 10 min CAP) Run 200m 50′ duck walk 10 T Push Up 20 BB Good Morning BB Quad Smash or Couch Stretch Foam Roll Pigeon or Figure 4 Glute Smash Strength Back Squat… Read more »

09/07/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 wall walk up with 4 push ups at bottom 20 Banded Face Pull 10 PVC PASS Thru 10 Overhead Squat Barbell or PVC 10 Snatch Balance with Barbell or PVC… Read more »

09/06/2017

Encinitas, South Vista – 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 while you watch this video on the box… Read more »

09/05/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 10 Single leg KB Deadlift each leg 30 Arch Rock Wide Leg Forward Fold 30 sec Mobility Banded Hamstring Stretch Foam Roll Strength Sumo Deadlift- work up to a… Read more »

09/04/2017

Encinitas, South Vista – Group Class Warm-up (10 min Time CAP) Run 200m 5 Pull Up 10 Push Up 15 Air Squat 5 min mobility Metcon 45 min time cap. It is up to you to determine your start and… Read more »

09/03/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 20 BB Good Morning 10 T Push Up 4 Inch Worm Runner Lunge to 1/2 split 5x (each side) pause 10 seconds 2 Rounds 15 V Up 20 Hollow Rocks 15… Read more »