Workout of the Day

12/21/2017

Encinitas – Group Class Warm-up (10 min cap) 30 Elbow Jack 15 Plank Hip Dips each side 4 Wall Walk Ups 10 Scapular Push Up 10 T- Push Ups 20 Banded Shoulder Press 20 Banded Y-out Mobilize and Stretch Foam… Read more »

12/20/2017

Encinitas – Group Class Warm-up 10 min CAP Row 20/21 Cal 20 Inverted V UP (using rower) 20 BarbellGood Morning 20 single leg banded hamstring curl each leg https://www.youtube.com/watch?v=6cTWK7TmO3c Banded Hamstring Stretch Foam Roll Strength Month 1 Wendler 5-3-1 Protocol… Read more »

12/19/2017

Encinitas – Group Class Warm-up Run 200m 4 Sampson Stretch 10 Push Up 10 PVC Pass Thru 15 PVC Snatch Balance 20 Good Morning Burgener Warm Up Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg Pigeon… Read more »

12/18/2017

Encinitas – Group Class Warm-up Run 200m 50’ Banded side lunge (band below knees) 20 Banded Airs squat in front of squat rack 15 Banded Clam Shells each side 20 Banded Glute Bridge (band above Knees, drive them out) Barbell… Read more »

12/17/2017

Encinitas – Group Class Warm-up Run 200m 4 Inch Worm 5-8 Strict pull Up Runner Lunge to 1/2 split 5x (each side) pause 10 seconds 2 Round 15 V Up 30 Hollow Rocks 15 Arch Rocks 30 Leg Lifts 1… Read more »

12/16/2017

Encinitas – Group Class Warm-up Run 400m 20 BB Good Morning 10 T Push Up 6 DB Turkish Get Up 30 BB Side Bend 15 V Up 30 Hollow Rocks 20 Leg Lifts 6 min mobility (pick 3) Pigeon Couch… Read more »

12/15/2017

Encinitas – Group Class Warm-up 20 jump Squat 20 jump lunge 10 light DB Windmill each arm 30 Hollow Rock 20 V Up 10 BB Tall Jerk 10 BB Front Squat Mobility Foam Roll Lats Smash Traps Smash Pecs Strength… Read more »

12/14/2017

Encinitas – Group Class Warm-up Run 200m 4 Sampson Stretch 4 Inch Worm 10 Push Up 10 PVC Pass Thru 10 OHS Burgener Warm Up Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg Pigeon or Couch… Read more »

12/13/2017

Encinitas – Group Class Warm-up Run 200m 50’ banded side lunge 15 KB Goblet Squat w 2 sec pause 20 Clam Shells 20 Barbell Glute Bridge Barbell Quad Smash 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Ankle… Read more »

12/12/2017

Encinitas – Group Class Warm-up (10 min cap) 30 Elbow Jack 15 Plank Hip Dips each side 4 Wall Walk Ups 10 Scapular Push Up 10 T- Push Ups 10 Diamond Push Up 20 sec Reverse Table Top Hold While… Read more »