Workout of the Day

01/03/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 50′ side lunge 15 Ring Row 20 Goblet Squat w pause 20 Banded Good Morning 20 Clam Shells each side 30 sec Pigeon 30 sec couch stretch Strength Five sets of:… Read more »

01/02/2017

Encinitas, South Vista – Group Class Warm-up Row 30/24 Cal 10 PVC PASS THRU 10 Overhead Squats with 3 sec pause at bottom 4 Wall Walk up 20 BB Good Moring (leave bar out) 4 min mobility (pick 2) Shoudler… Read more »

12/31/2016

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 50′ Side Lunge 50′ ninja kick 6 Sampson Stretch 30 V-up 30 Hollow Rock 30 sec Arch hold 30 Arch Rock 5 min mobility Couch Stretch Pigeon Foam Roll… Read more »

12/30/2016

Encinitas, South Vista – Group Class Warm-up Run 200m 6 Sampson Stretch 4 Inch Worm 15 Ring Row 15 Diamond Push Up Gymnastics 18 min cap Advanced Choose one of the following: A. 6 sets of 6 unbroken muscle-ups B…. Read more »

12/29/2016

Encinitas, South Vista – Group Class Warm-up Run 400m 10 T Push Up 50′ alligator crawl 4 each side Cartwheels Lacrosse Ball to Pecs Pec Stretch using wall or floor. Strength Bench Press +/-10# on each percent Set 1 –… Read more »

12/28/2016

Encinitas, South Vista – Group Class Warm-up Run 200m 4 Wall Walk Up 10 T Push Up 30 Arch Rock 20 Y OUTs 20 Barbell Good Morning 4 min mobility Lacrosse Ball to Pecs and Shoulders Trap Smash Strength Work… Read more »

12/27/2016

Encinitas, South Vista – Group Class Warm-up Run 200m 2 Rounds 5 Pull Up 10 Push Up 15 Overhead PVC Air Squat Mobility 6 min Trap Smash Shoulder Work with Lacrosse ball and Bands Pigeon Stretch Quad Stretch Strength Work… Read more »

12/26/2016

Encinitas, South Vista – Group Class Warm-up Run 400m 15 push up 10 Pull Up or 15 Ring Row 4 Wall Walk Ups 30 V Up 10 Windmill each side 1 min Pigeon Mobility 5 min (pick 2) Shoulders (Lacrosse… Read more »

12/24/2016

Encinitas, South Vista – Group Class Warm-up 20 Burpee 10 Pull Up 4 Sampson Stretch 50′ side lunge 50′ bear crawl 30 Hollow Rock 30 Arch Rock 30 V Up (5min mobility) Pick 3 Shoulder Mobility Use Bands and Lacrosse… Read more »

12/23/2015

Encinitas, South Vista – Group Class Warm-up Row 30/24 Cal 10 PVC PASS THRU 10 Overhead Squats with 3 sec pause at bottom 4 Wall Walk up 20 BB Good Moring (leave bar out) 4 min mobility (pick 2) Shoudler… Read more »