Workout of the Day

04/04/2017

Encinitas, South Vista – Group Class Warm-up Row 400m 30 Double Under (10 attempt) 4 wall walk up 20 Diamond Push Ups 10 DB Windmill each arm (maintain external rotation) 16 archer Ring Row 20 Y out 5 min Mobility… Read more »

04/03/2017

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

04/02/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 20 Air Squat 15 Push Up 4 Inch Worm 30 V Up Russian Twist https://www.youtube.com/watch?v=CykgF7QHqfA 6 min mobility (pick 3) Pigeon Couch Glute Smash Pec Smash Foam Roll Trap Smash Metcon… Read more »

04/02/217

Encinitas, South Vista – Endurance Endurance 1 Round Run 800m 50 Cal Airdyne Run 800m 2 Rounds Rest after 1 Round while partner goes: 135/90 Prowler Push 100′ out and 100’ back Sandbag bear hug dragging sled behind behing out… Read more »

04/01/2017

Encinitas, South Vista – Group Class Warm-up 400 meter run 8 inch worms 8 Sampson Stretch 4 wall walks 20 arch rocks 20 V ups 20 jumping squats 20 pushups 20 clam shells 20 banded good mornings Mobility Foam Roll… Read more »

03/31/2017

Encinitas, South Vista – Group Class Warm-up 50 Single Under 5 Strict Pull up or 15 ring row 30 Double Under (10 attempts) 10 Push Up 20 Jump Squats Mobility Pigeon Stretch Foam Roll Lats Pec Smash Glute Smash Strength… Read more »

3/30/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 20 Push Ups 30 Double Under (10 attempts) 30 V Ups 15 Ring Row 50′ HS Walk or 30 sec Handstand Hold Mobility Lacrosse Ball to Traps and Chest Banded Shoulder… Read more »

03/29/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 4 Inch Worm 10 Single leg KB Deadlift each leg 4 Turkish Get Up each side 20 BB Good Morning 5 min mobility Banded Hamstring Stretch Pec Smash Foam Roall” Strength… Read more »

03/28/2017

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

03/27/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 Sampson Stretch 15 Air Squat w pause 10 Push Up 15 OHS 20 Banded Face Pulls https://www.youtube.com/watch?v=IndIttUTNMU Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg Pigeon… Read more »