Workout of the Day

09/26/2017

Encinitas, South Vista – Group Class Warm-up (10 min CAP) 30 Double Under (10 attempts) 4 Inch Worm then… 2 Rounds 5 Standard Push up 5 Diamond Push Up 5 Wide Push Up DO YOUR ACCESSORY WORK POST WOD Mobility… Read more »

09/25/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 Inch Worm 16 Ring Row 10 PVC Pass Thru 20 OHS 10 Tall Jerks with BB 5 min Mobility pick a couple or choose your own Foam Roll Lacrosse Ball… Read more »

09/24/2017

Encinitas, South Vista – Group Class Warm-up Metcon Run or Row 400m 50′ Side Lunge 5 Wall Walk Up 16 Floor Wipers 20 Leg Lift over parallette 30sec Tuck Hold or L-sit hanging from Bar 20 Plank Hip Dips Metcon… Read more »

09/23/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 5 Inch Wom 15 Push Up 20 medball clean 20 BB Good morning (leave bar out) 1 Round 15 Straddle V Up 30 Hollow Rocks 15 Arch Rocks 30 Leg Lifts… Read more »

09/22/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 20 Hollow Rock 20 Arch Rock 20 V up 20 BB Good Morning 2 min Foam Roll Strength Every 1 minute, for 10 minutes (10 sets): Hang Power Clean + Power… Read more »

09/21/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 50′ side Lunge 6 Sampson Stretch 15 Goblet Squat with a 2 second pause at bottom 20 Clam Shells 5 min of Mobility Foam Roll into Thoracic Extension using barbell as… Read more »

09/20/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 wall walk up 10 db windmill each 20 Banded Face Pull Pick 2 Quad Stretch Pigeon Glute Squash Strength Back squat 70% x 6 75% x 5 80% x 3… Read more »

09/19/2017

Encinitas, South Vista – Group Class Warm-up 10 min CAP) Run 200m 50′ duck walk 4 Inch Worm 20 BB Good Morning Banded Hamstring Stretch Foam Roll Pigeon or Figure 4 Glute Smash Strength Bench Press Work up to a… Read more »

09/18/2017

Encinitas, South Vista – Group Class Warm-up (10 min cap) Run 200m 4 Sampson Stretch 20 Air Squat 20 sec Rev Table Top Hold 10 DB Renegade Row each (light) 20 Clam Shells 1 min Pigeon each side 2 min… Read more »

09/17/2017

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