Workout of the Day

01/13/2017

Encinitas, South Vista – Group Class Warm-up 30 Single Under 30 Hollow Rock 30 Double Under (10 attempts) 30 Air Squat 30 Rev Single 30 V- Up Mobility 20 Clam Shells (each side) 2 min Banded Hamstring using Racks 2… Read more »

01/12/2017

Encinitas, South Vista – Group Class Warm-up Row 400m 10 Scapular Push Up 10 T Push Up 10 Diamond Push Up 4 Inch Worm Lacrosse Ball to Pecs Foam Roll Lats and Triceps Strength Bench Press AHAP across all sets…. Read more »

01/11/2017

Encinitas, South Vista – Group Class Warm-up (8 MIN CAP) Run 200m 10 Shoulder Pass Thru 15 OHS 20 Y-out Burgener Warm Up Strength Pace yourself to complete a lift every 2 minutes. (16 min CAP) Snatch 65%/3 70%/3 75%/3… Read more »

01/10/2017

Encinitas, South Vista – Group Class Warm-up Row 400m 50′ Reverse Lunges 6 Sampson Stretch 20 Hip Extension Grab a box and hold an elevated Pigeon stretch for 30-45 sec each side. Glute Smash w lacrosse ball on box Foam… Read more »

01/09/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 50′ side lunge 50′ duck walk 5 Pull Up 10 Push Up 15 Air Squat 3 min Banded Hamstring mobility using racks Quad/Couch Stretch Lacrosse Ball to Traps and Shoulders Strength… Read more »

01/08/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 25 Air Squat 6 Sampson Stretch 30 V Ups 5 min Lacrosse Ball Pecs,Traps, Scapula Foam Roll Couch Stretch Calf Roll out with barbell Metcon White (Time) 5 Rounds for time… Read more »

01/07/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 15 push up 4 wall walk up 20 Good Morning with Bands or Bar 20 Overhead Squat 30 V Up 30 Hollow Rock Mobility 5 min Shoulders (Lacrosse Ball or Bands)… Read more »

01/06/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 10 Scapular Push Up 10 Push Up 10 Diamond Push Up 2 min Pec Smash Strength Find a new 1 RM Bench Press for the day. If you are new to… Read more »

01/05/2017

Encinitas, South Vista – Group Class Warm-up Row 400m 6 Sampson Stretch 20 Air Squat 5 min take your Barbell and roll the collar on each Quad Pigeon Stretch Runner Lunge Strength Back Squat Nine Minutes of Hell. (AMRAP –… Read more »

01/04/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 4 Inch Worm 15 Push Up 4 Wall Walk Up Foam Roll everything Pec Smash Trap Smash Gymnastics 7 Cycles Advanced 4 Deficit HSPU (first rep strict + 3 kipping), you… Read more »