Workout of the Day

01/23/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 50′ walking lunges 50′ NINJA KICK 20 Good Morning 10 DB Windmill 20 Y-OUTS 4 min Pigeon Stretch Glute smash with Lacrosse Ball Shoulder Mobility with Bands or Lacrosse… Read more »

01/22/2017

Encinitas, South Vista – Group Class Warm-up Row 400m or 50 Double Under 15 Barbell Good Morning or GHD Hip Extension 15 Push Up 4 Inch Worm 30 Hollow Rock 30 Alternating St Leg Bicycles Mobility Flow Runner Lunge 1/2… Read more »

01/21/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 15 push up 10 Pull Up or 15 Ring Row 20 Good Morning with Bands or Bar 20 Air Squat 30 V Up Mobility 5 min Shoulders (Lacrosse Ball or Bands)… Read more »

01/20/2017

Encinitas, South Vista – Group Class Warm-up Row 400m 15 Ring Row 15 Push Up 4 Sampson Stretch 20 Y out Foam Roll Lats Pec Smash Gymnastics 18 min cap Advanced Choose one of the following: A. 6 sets of… Read more »

01/19/2017

Encinitas, South Vista – Group Class Warm-up 30 Jumping Jacks 50′ banded side lunge 20 Air Squat 4 Wall Walk Up 30 Hollow Rocks 1 min Elevated Pigeon each side Elevated Glute Smash Foam Roll Back Lats and Tri Bar… Read more »

01/18/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 50′ Ninja Kicks 10 Ring Row 6 Sampson Stretch 30 sec each leg Couch Stretch 1 min each leg Runner Lunge Foam Roll Calves and Lats Metcon Metcon (5 Rounds for… Read more »

01/17/2017

Encinitas, South Vista – Group Class Warm-up Row 30/24 Cal 10 PVC PASS THRU 10 Overhead Squats with 3 sec pause at bottom 10 DB Windmill each side 30 V-UP 4 min mobility (pick 2) Shoudler Mobility with Bands or… Read more »

01/16/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 50′ walking lunges 20 Good Morning or GHD HIp Extension 4 Wall Walk Up 4 min Pigeon Stretch Glute smash with Lacrosse Ball Shoulder Mobility with Bands or Lacrosse… Read more »

01/15/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 4 Sampson Stretch 20 Goblet Squat w pause 20 Good Morning of GHD Hip extension 20 Arch Rocks Barbell Quad Smas Glute Smash 2 min additional Mobility Metcon Start… Read more »

01/14/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 50′ Ninja Kick 4 Inch Worm 50′ Side Lunge 20 Banded Good Morning 5 min mobility of your choice Pigeon or Elevated Pigeon Glute and Pec Smash with Lacrosse Ball Trap… Read more »