Workout of the Day

03/04/2018

Encinitas – Group Class View Public Whiteboard Warm-up 50′ walking lunges 50′ ninja kicks 4 Wall Walk up 5 Supine Pull Up or 15 Ring Row 10 Push Up 20 Air Squat 30 sec Standing Wide leg forward fold 20… Read more »

03/03/2018

Encinitas – Group Class View Public Whiteboard Warm-up Row or Run 400m 6 Sampson Stretch 20 Squats with light DB’s on shoulders 20 Banded Glute Bridge 20 Banded Clam Shells Mobility; Pigeon Couch Glute Smash Foam Roll Lats Foam Roll… Read more »

03/02/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Inch Worm 10 PVC pass thru 10 PVC OHS 30 sec Pigeon on each side 20 sec Reverse Table Top Hold Focus on some mobility in your hips,ankles, shoulders… Read more »

03/01/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run or Row 400m 15 Plank Hip Dips each side 5 Strict supine Pull Up 15 Ring Row 10 Scapular Push Up 10 T- Push Ups 10 Diamond Push Up 20 sec… Read more »

02/28/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 6 Sampson Stretch 25′ Banded Side Lunge each direction (get low, bands just below knees) 25 Rev Monster Walk … (band around shoes) 10 Banded Clam Shells each (band above… Read more »

02/27/2018

Encinitas – Group Class View Public Whiteboard Warm-up Row 25/21 Cal 20 Inverted V UP (using rower) 10 Single leg KB Deadlift each leg 20 BarbellGood Morning 20 single leg banded hamstring curl each leg 5 min mobility Banded Hamstring… Read more »

02/26/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Wall Walk Up + 2 Push Up each wall walk up 8 Half Kneeling Bottom Up KB Press/arm 20 KB Goblet Squat 5 Tall Jerk Mobility Banded Shoulder Mobility… Read more »

02/25/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 10 Push Up 20 Air Squat 4 Sampson Stretch 30 sec wall squat 30 Seated Leg Lifts 6 min mobility (pick 3) Pigeon Couch Glute Smash Pec Smash Foam Roll… Read more »

02/24/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 20 BB Good Morning 10 T Push Up 20 BB Side Bend 15 V Up 20 Y-out Mobilize and practice your movements for the open standards: Pigeon Couch Glute Smash… Read more »

02/23/2018

Encinitas – Group Class View Public Whiteboard Warm-up 50′ forward lunge 50′ backward lunge 5 strict supine pull up or 15 Ring Rown 4 Inch Worms 30 Hollow Rock 30 Arch Rock or 30 sec super man hold Mobility pick… Read more »