Workout of the Day

05/03/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 Sampson Stretch 50′ Duck Walk 15 PVC OHS 20 Y OUTs 5 min Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg Pigeon or Couch Stretch 1… Read more »

05/02/2017

Encinitas, South Vista – Group Class Warm-up Row 400m 4 Inch Worm 20 Diamond Push Ups 10 KB Windmill each arm (maintain external rotation) 5 Push Up + 1 Wall Walk up x 5 5 min Mobility Lacrosse Ball to… Read more »

05/01/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 50′ side lunge 20 Air Squat 20 clam shells 5 min mobility Elevated Pigeon Glute Smash on Box Pick 1 from below Couch Stretch Banded Hamstring Stretch Pec Smash Foam Roall… Read more »

04/30/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 20 walking lunge 10 T Push Up Push Up 4 Sampson Stretch Runner Lunge to 1/2 split 5x (each side) pause 10 seconds 2 Rounds 15 Straddle V Up 30 Hollow… Read more »

04/30/2017

Encinitas, South Vista – Endurance Warm-up Endurance 5 Rounds 30 sec all out Airdyne 15 sec Rest All out Prowler SPRINT Rest as partner goes 3 Rounds Row 800m 200m Sandbag or Heavy Medball Carry Run 800m

04/29/2017

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

04/28/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 2 Rounds 4 Turkish Get UP (2 each arm) 8 DB Renegade Row w push up (each arm) https://www.youtube.com/watch?v=LctmGNOZTCY 30 Hollow Rock 5 min mobility (mobilize for your strength choice) Foam… Read more »

04/27/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 50′ Side Lunge 50′ Duck Walk 20 Jump Squats 30 accumulate second table top hold https://www.youtube.com/watch?v=GlOY-zR3tqU 5 min Mobility Pigeon Stretch Foam Roll Lats Pec Smash Glute Smash Strength Session 8… Read more »

04/26/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 Sampson Stretch 30 sec Squat Hold 15 PVC OHS 20 Banded Face Pulls 5 min Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg Pigeon or Couch… Read more »

04/25/2017

Encinitas, South Vista – Group Class Warm-up 50 single Under 4 Inch Worm 30 Double Under (5 attempts) 10 SLDL with KB each leg 5x each leg moving from Runner lunge to 1/2 split (2 sec in each posture) 2… Read more »