Workout of the Day

06/18/2017

Encinitas, South Vista – Group Class Warm-up 50 Single Unders 10 Pull Up 50′ waking lunge 50′ reverse walking lunge 30 Double Unders or 10 attempts 4 Wall Walk Up Runner Lunge to 1/2 split 5x (each side) pause 10… Read more »

06/18/2017

Encinitas, South Vista – Endurance Endurance A) 100 Calories Assault Bike
 B) Two rounds 
50 Cal Row Run 800m C) Three rounds 
Prowler Push 100’ out and Back Sprint Pace
 KB Farmer Walk 50’ out and back
 70/55# D) 
One… Read more »

06/17/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 50′ Ninja Kicks 50′ Bear Crawl 15 Push Ups 20 Airsquats 30 Arch Rocks or 30 Sec Arch Hold 5 min Mobility (pick 3) Banded Hamstring Stretch using Racks… Read more »

06/16/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 50′ Side Lunge 4 Inch Worm 20 BB Good Morning 10 PVC Pass Thru (stay hollow, don’t let ribs lift) 15 OHS 2-3 min mobility of your choice Burgener… Read more »

06/15/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 5 Inverted Burpee 10 Scapular Push Up 10 Push Ups 10 Diamond Push Up accumulate 30 sec Bridge up Strength Bench Press Eight sets of: Bench Press x 2… Read more »

06/14/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 50′ side Lunge 6 Sampson Stretch 5 Pull Up 10 Push Up 15 Air Squat Runner Lunge to 1/2 Split pause 5 seconds in each position x 5 5 min of… Read more »

6/14/2017

Encinitas, South Vista – Bootcamp Warm-up Warm-up (No Measure) Thunder struck Burpees 2 Rounds 10 PVC Pass Thrus 10 Air Squats 30 sec runners lunge each side Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

06/13/2017

Encinitas, South Vista – Group Class Warm-up 10 min Cap 40 single Unders 30 Double Unders (10 attempt) 20 Rev Single unders (leave rope out) 10 Single leg KB Deadlift each leg 20 Banded Good Morning 2-3 min mobility Banded… Read more »

06/13

Encinitas – Bootcamp Warm-up Row 2 min 4 inch worms 2 Rounds 15 Straddle V Up or Tuck ups 30 Hollow Rocks 30 Seated Piked Leg Lifts https://www.youtube.com/watch?v=sBhQxMfpuJU 1 min forearm plank (palms facing up) Team Stairway to Heaven (Time)… Read more »

06/12/2017

Encinitas, South Vista – Group Class Warm-up (10 min CAP) Run 200m 10 Scapular Push Up 10 T Push Up 20 Medball Clean 20 BB Good Morning BB Quad Smash or Couch Stretch Foam Roll Pigeon or Figure 4 Glute… Read more »