Workout of the Day

05/23/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 6 Sampson Stretch 25′ Banded Side Lunge each direction (get low, bands just below knees) 10 Banded Clam Shells each (band above knees) 20 BarBell Glute Bridge 10 DB Side… Read more »

05/22/2018

Encinitas – Group Class View Public Whiteboard Warm-up 30 Double under or 60 Single 10 Scapular Push Up (from TABLE TOP position) 30 Double under or 60 Single 10 Reps each side Int/Ext Shoulder Stretch https://www.powermonkeyfitness.com/videos/warm-shoulders/lay-down-int-ext-shoulder-stretch 10 PVC OHS 5… Read more »

05/21/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Inch Worm 10 Push Ups 10 Palmfacing UP Ring Row (ring to chest with a 2 count lower) 10 Bar Kips 10 Y- out 10 X out 10 banded… Read more »

05/21/2018

Encinitas – Kids Class View Public Whiteboard Warm-up Run 200m 4 Inch Worm 10 Push Ups 10 Palm facing UP Ring Row (ring to chest with a 2 count lower) 1 min plank hold Strength 20 min CAP A) 3… Read more »

05/20/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 10 T Push Up 4 Sampson Stretch 10 Single Leg Deadlift on each side Runner Lunge to 1/2 split 5x (each side) pause 10 seconds 2 Rounds 15 Straddle V… Read more »

05/19/2018

Encinitas – Group Class View Public Whiteboard Warm-up 3..2..1..Go :15 after the hour Run 400m (8 min cap) 4 Inch Worm 20 Air Squat 20 BB Good Morning 10 Arch Rocks 20 Hollow Rock 10 V ups Metcon 40 min… Read more »

05/18/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 5 Strict Pull up or 15 ring row 50′ Duck Walk 50′ Walking Lunge 30 Hollow Rock 5 min Mobility Pigeon Stretch Foam Roll Lats BB Quad Smash Glute Smash… Read more »

05/17/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m or Bike 15/12 Cal 2 DB Turkish Get Ups on each side 8 DB Renegade Row w push up (each arm) 10 DB Box step up (leave out for WOD)… Read more »

05/16/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m For Bench Press 4 Sampson Stretch 10 Push Up 10 Diamond Push Ups 10 KB Windmill each arm Lacrosse Ball Smash to Traps and Chest Shoulder Smash with Lacrosse Ball… Read more »

05/15/2018

Encinitas – Group Class View Public Whiteboard Warm-up Row 250/200m light Row 250/200m Hard and take note of how long it took 10 KB Goblet Squat w 2 sec pause 10 Alternating Cossack Squat holding light KB 10 Russian Baby… Read more »