Workout of the Day

BC 06/12/2017

Encinitas – Bootcamp Warm-up Row 500 Meters Gym length side lunges Ninja Kicks butt kicks high knees Core Work 4 rounds 1 min plank 50 Hollow Rocks 50 50 V ups Metcon Metcon (AMRAP – Rounds) 20 min AMRAP 200… Read more »

06/11/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 20 BB Good Morning 10 T Push Up 4 Wall Walk Up Runner Lunge to 1/2 split 5x (each side) pause 10 seconds 2 Rounds 15 V Up 20 Hollow Rocks… Read more »

06/11/2017

Encinitas, South Vista – Endurance Endurance A) Three sets for max meters of: 90 Seconds of Rowing Rest 90 seconds 60 Seconds of Rowing Rest 90 seconds 30 Seconds of Rowing Rest 3-4 minutes B) Two sets of: 100-Foot out… Read more »

06/10/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 50′ Side Lunge 15 Push Up 4 Inch Worm 20 BB Good Morning 10 Tall Muscle Snatch with BB 5 min Mobility of your choice Couch Stretch Pigeon Figure… Read more »

06/09/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 Inch Worm 10 DB Windmill each arm 4 Turkish Getup each arm 20 Y- OUT Mobility (pick 3) Trap Smash Foam Roll Lats Pec Smash Tricep Roll out Banded Shoulder… Read more »

06/08/2017

Encinitas, South Vista – Group Class Warm-up Row 400m 5 Inverted Burpee 10 Scapular Push Up 10 Push Ups 10 Diamond Push Up 20 Reverse Table Top Hold 2 min Pec Smash Strength Bench Press Five sets of: Bench Press… Read more »

Invictus 06/07/2017

Encinitas, South Vista – Invictus Comp Train Weightlifting Back Squat (E2MOM 8 Reps @ 65%) Deadlift (E2MOM 8 Reps @ 75% of Clean, Stiff-legged) Metcon Metcon (No Measure) Every minute, on the minute, for 24 minutes: Minute 1 – 6… Read more »

06/07/217

Encinitas, South Vista – Group Class Warm-up Run 400m 50′ side Lunge 6 Sampson Stretch 12 Med ball Clean (leave out for WOD) 20 Clam Shells 5 min of Mobility Pigeon Couch Glute Smash Strength Nine sets of: Back Squat… Read more »

06/06/2017

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

06/05/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 wall walk up with 4 push ups at bottom 20 X out 20 Y out 10 PVC Pass Thru (stay hollow, don’t let ribs lift) 4 min Mobility (pick 4)… Read more »