Workout of the Day

12/22/2016

Encinitas, South Vista – Group Class Warm-up 5 Strict Pull Up 10 Diamond Push UP 20 Air Squat 20 Good Morning Bar or Band 1 min Pigeon WOD SET UP 1-3 practice reps each station WOD BEGINS PROMPTLY 15 mins… Read more »

12/21/2016

Encinitas, South Vista – Group Class Warm-up Run 200m 4 Inch Worm 10 Single Leg KB Deadlift each side 20 Banded Good Morning 5 min Banded Hamstring mobility Foam Roll Back Pigeon Runner Lunge Strength Deadlift 5 sets of 3… Read more »

12/20/2016

Encinitas, South Vista – Group Class Warm-up Row 500m 6 Sampson Stretch 10 T Push Up 10 Diamond Push Up 5 min Foam Roll Back, Lats, Triceps Lacrosse Ball to Pec Strength Bench Press 5 Sets of 3 Reps AHAP… Read more »

12/19/2016

Encinitas, South Vista – Group Class Warm-up Run 200m 10 T Push Up 15 MedBall Clean + Push Press 20 Bar Good Morning 5 min Foam Roll Back Lats and Tri Bar Trap Smash Couch/Quad Stretch Strength Clean and Jerk… Read more »

12/18/2016

Encinitas, South Vista, Encinitas, South Vista – Group Class Warm-up Run 400m 4 wall walk ups 15 Push Up 4 Inch Worm 10 Hanging Leg Raise with control as high as possible 3 Rounds 20 sec hollow hold 10 Tuck… Read more »

12/17/2016

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 »

12/16/2016

Encinitas, South Vista – Group Class Warm-up Run 200m 20 Air Squat 50′ Alternating Side Lunge 50 Hollow Rock 30 V- UP 20 Clam Shells Mobility Couch Stretch Wall or Floor Pigeon Banded Hamstring Stretch using Racks Strength Back Squat… Read more »

12/15/2016

Encinitas, South Vista – Group Class Warm-up Run 200m 4 wall walk up 20 Air Squat 20 Good Morning 20 Clam Shells 45 sec Quad Stretch each side 45 sec Pigeon Stretch or Wall Pigeon each side Strength 4 cycles… Read more »

12/14/2016

Encinitas, South Vista – Group Class Warm-up Run 200m 10 Bar Kips 10 Push Ups 50 foot Crab walk 50 foot Bear Crawl Foam Roll Lats and Triceps Pec Smash Gymnastics (A) ADV Ring Dips 3×4-7 weighted strict ring dips…. Read more »

12/13/2016

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 »