Workout of the Day

07/03/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 Inch Worm 20 Air Squat 10 T- Push Up 5 Pull Up (10 Ring Row) 20 V Up 20 Arch Rock 5 min Mobility pick a couple or choose your… Read more »

07/02/2017

Encinitas, South Vista – Bootcamp Endurance A) 20 min EMOM Even Minutes 15/12 Cal Row ODD Minutes Slam Ball Alternating Shoulder Toss Over x 10 B) Trade on/off with a partner every 10/Cal until you hit 200 Calories C) Prowler… Read more »

07/02/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 50′ Ninja Kicks 50′ Side Lunge 15 Push Ups 10 BB Good Morning 15 V Up 20 Leg Lift 30 hollow Rock 30 Arch Rocks or 30 Sec Arch… Read more »

07/01/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 50′ Ninja Kicks 6 Inch Worm 5 Strict Pull Up (10 Ring Row) 10 T- Push Ups 20 Air Squats 5 min Mobility (pick 3) Banded Hamstring Stretch using… Read more »

06/30/2017

Encinitas, South Vista – Group Class Warm-up (10 MIN CAP) Run or Row 400m 4 Inch Worm 10 Single leg KB Deadlift each leg 20 Banded Good Morning Mobility Banded Hamstring Stretch Foam Roll Strength Deadlift Wendler 5-3-1 Protocol Use… Read more »

06/29/2017

Encinitas, South Vista – Group Class Warm-up Row 500m or Run 400m 4 wall walk up plus 4 Push Up (with feet on wall= Rx) 10 DB Windmill each arm (maintain external rotation) 16 Archer Ring Row 20 Y out… Read more »

06/28/2017

Encinitas, South Vista – Group Class Warm-up (10 min CAP) Run 200m 20 KB Goblet Squat 20 Clam Shells 20 BB Good Morning BB Quad Smash or Couch Stretch Foam Roll Pigeon or Figure 4 Glute Smash Strength Complete 4… Read more »

06/27/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 50′ Bear Crawl 5 Wall Wal Up 10 Scapular Push Up 10 Push Ups 10 Diamond Push Up 20 second Reverse Table Top Hold 2 min Lacrosse ball to Pecs 1… Read more »

06/26/2017

Encinitas, South Vista – Group Class Warm-up Row 400m 50′ side Lunge 6 Sampson Stretch 20 Pause Squats (2 sec pause) 20 Clam Shells 5 min of Mobility Pigeon Couch Glute Smash Strength Every Minute, forTwelve Minutes: *Back Squat x… Read more »

06/25/2017

Encinitas, South Vista – Bootcamp Endurance A) 3 Rounds 1x = (Row 250m rest 30 sec, Row 500m Rest 1 min) Repeat B) 3 Rounds Airdyne 30 sec (ALL OUT)( I repeat ALL OUT, hold each other accountable) Rest 15… Read more »