Workout of the Day

04/16/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 10 Bar Kips 10 T Push Up Push Up 4 Inch Worm 20 GHD Hip Extension Runner Lunge to 1/2 split 5x (each side) pause 10 seconds 2 Rounds 15 Straddle… Read more »

04/16/2017

Encinitas, South Vista – Endurance Endurance A) Every 8 mins for 24 min Run 800m Row 500m B) 6 min max effort 50/40 Cal for time Airdyne 2x Bodyweight Sled Drag for distance (women 1.75x) C) 3 Rounds Rest work… Read more »

04/15/2017

Encinitas, South Vista – Group Class Warm-up “Run 400m 20 Air Squat 15 Push Up 4 Inch Worm 30 V Up Russian Twist 6 min mobility (pick 3) Pigeon Couch Glute Smash Pec Smash Foam Roll Trap Smash” Metcon T.U.P…. Read more »

04/14/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 20 Air Squat with chest as close as possible to a squat rack. (work on keeping torso elevated during squat, and engaging hamstrings) 20 Barbell Good Morning 6 Sampson Stretch 5… Read more »

04/13/2017

Encinitas, South Vista – Group Class Warm-up (10 min cap) Run 200m 5 Strict Pull up or 15 ring row 50′ Duck Walk 20 Jump Squats 20 Clam Shells 5 min Mobility Pigeon Stretch Foam Roll Lats Pec Smash Glute… Read more »

04/12/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 Sampson Stretch 30 sec Squat Hold 15 PVC OHS 20 Banded Face Pulls 5 min Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg Pigeon or Couch… Read more »

04/11/2017

Encinitas, South Vista – Group Class Warm-up Row 400m 4 Inch Worm 20 Diamond Push Ups 10 DB Windmill each arm (maintain external rotation) 10 Strict Pull Ups or 16 archer Ring Row 5 min Mobility Lacrosse Ball to Traps… Read more »

04/10/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 50′ Side Lunge 20 Air Squat with good form (use rack post in front of chest if needed) 20 BB Good Morning 20 Clam Shells 5 min mobility BB Quad Roll… Read more »

04/09/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 10 Bar Kips 10 T Push Up Push Up 4 Inch Worm 20 GHD Hip Extension Runner Lunge to 1/2 split 5x (each side) pause 10 seconds 2 Rounds 15 Straddle… Read more »

04/09/2017

Encinitas, South Vista – Endurance Endurance A) Every 3 minutes, for 30 minutes (10 sets): 20/15 Calories of Assault Bike *Goal is to hit 20/15 calories in as close to 30 seconds as possible. B) Prowler Push max distance in… Read more »