Workout of the Day

04/08/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 20 Air Squat 15 Push Up 4 Inch Worm 30 V Up Russian Twist https://www.youtube.com/watch?v=CykgF7QHqfA 6 min mobility (pick 3) Pigeon Couch Glute Smash Pec Smash Foam Roll Trap Smash Metcon… Read more »

04/07/2017

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 »

04/06/2017

Encinitas, South Vista – Group Class Warm-up 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 Smash Strength Super… Read more »

04/05/2017

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 »

04/04/2017

Encinitas, South Vista – Group Class Warm-up Row 400m 30 Double Under (10 attempt) 4 wall walk up 20 Diamond Push Ups 10 DB Windmill each arm (maintain external rotation) 16 archer Ring Row 20 Y out 5 min Mobility… Read more »

04/03/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 50’ side lunge 15 KB Goblet Squat w 2 sec pause 10 Push Up 20 Clam Shells 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Ankle Mobility (if needed)… Read more »

04/02/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 20 Air Squat 15 Push Up 4 Inch Worm 30 V Up Russian Twist https://www.youtube.com/watch?v=CykgF7QHqfA 6 min mobility (pick 3) Pigeon Couch Glute Smash Pec Smash Foam Roll Trap Smash Metcon… Read more »

04/02/217

Encinitas, South Vista – Endurance Endurance 1 Round Run 800m 50 Cal Airdyne Run 800m 2 Rounds Rest after 1 Round while partner goes: 135/90 Prowler Push 100′ out and 100’ back Sandbag bear hug dragging sled behind behing out… Read more »

04/01/2017

Encinitas, South Vista – Group Class Warm-up 400 meter run 8 inch worms 8 Sampson Stretch 4 wall walks 20 arch rocks 20 V ups 20 jumping squats 20 pushups 20 clam shells 20 banded good mornings Mobility Foam Roll… Read more »

03/31/2017

Encinitas, South Vista – Group Class Warm-up 50 Single Under 5 Strict Pull up or 15 ring row 30 Double Under (10 attempts) 10 Push Up 20 Jump Squats Mobility Pigeon Stretch Foam Roll Lats Pec Smash Glute Smash Strength… Read more »