Workout of the Day

11/04/2017

Encinitas – Group Class Warm-up Run 400m 20 Air Squat 15 Push Up 4 Inch Worm 30 V Up 20 Arch Rock 6 min mobility (pick 3) Pigeon Couch Glute Smash Pec Smash Foam Roll Trap Smash Metcon Metcon (Time)… Read more »

11/03/2017

Encinitas – Group Class Warm-up Row 30/21 Cal 20 Inverted V UP (using rower) 10 Single leg KB Deadlift each leg 4 Turkish Get Up each side 20 Barbell Good Morning 5 min mobility Banded Hamstring Stretch Foam Roll Strength… Read more »

11/02/2017

Encinitas – Group Class Warm-up Run 200m 50′ Bear Crawl 4 wall walk up or 50′ HS walk 20 Y- out 5 Strict Pull Up 20 Floor Wipers 5 min mobility Pec smash Banded Shoulder Stretch Foam Roll (Smash) Lats… Read more »

11/01/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 20 Push Ups 30 Double Under (10 attempts) 30 V Ups 20 Good Morning Mobility Lacrosse Ball to Traps and Chest Banded Shoulder Stretch Shoulder Smash with Lacrosse Ball Foam Roll… Read more »

10/31/2017

Encinitas, South Vista – Group Class Warm-up “Row 400m 50′ side Lunge 6 Sampson Stretch 15 slow back squat with body in front of a wall or squat rack 20 Clam Shells 5 min of Mobility Pigeon Couch Glute Smash”… Read more »

10/30/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 Sampson Stretch 10 Push Up 10 PVC Pass Thru 15 OHS 20 Banded Face Pulls Burgener Warm Up Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg… Read more »

10/29/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 5 Pull Up 10 T Push Up 30 Double Under (10 attempt) 4 Inch Worm 20 Air Squat 1 Round 15 V Up 1 min Hollow Hold 10 1 arm OH… Read more »

10/28/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 50′ Ninja Kicks 50′ Bear Crawl 15 Push Ups 20 Airsquats 30 Arch Rocks or 30 Sec Arch Hold 5 min Mobility (pick 3) Banded Hamstring Stretch using Racks… Read more »

10/27/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 5 Strict Pull up 10 Bar Kips 20 Good Morning w BB 5 min mobility Couch Stretch Pigeon Stretch Foam Roll Lats Metcon Metcon Cap 45min. Scale as needed for the… Read more »

10/26/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 10 Single leg KB Deadlift each leg 20 Good Morning Wide Leg Forward Fold 30 sec 1 min 1/2 split each leg Mobility Banded Hamstring Stretch Foam Roll Strength… Read more »