Workout of the Day

07/18/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 10 DB Windmill/side 10 1/2 kneeling 1 arm press 30 sec wall sit V-strech 8 Tall Jerk Bring Barbell to Racks and complete 1 min trap smash… Read more »

07/17/2018

Encinitas – Group Class View Public Whiteboard Warm-up 50 Double Under or 100 single 50’ Quadruped Banded Side Lunge (25′ each side) 30 WallGlute Bridge 30 Wall Glute Pulses 30 sec Couch Stretch each leg 15 KB Goblet Squat w… Read more »

07/16/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Inch Worm + 4 Push Up after each inch worm 1 min Standing Wide Leg Forward fold (add some movement from side to side) 10 Single Arm Cross Body… Read more »

07/15/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50′ walking lunge 50′ duck walk 4 Inch Worm + 3 Push Up with each inch worm 5 Strict Pull Up 10 Good Morning 1 Rope Climb or (6 Ring… Read more »

07/15/2018

Encinitas – Strongman/Stamina Interval Training View Public Whiteboard Warm-up 2 min Assault Bike then Rump Pump 25’ out and Back Banded Low Quadruped Lateral Walk 10 each leg Banded Quadruped Kick backs THEN…. 2 Rounds 30 sec Banded Wall Glute… Read more »

07/14/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50 foot walking lunge 5 Burpees 4 Inch Worm 20 V Up 20 Arch Rock 10 Barbell Good Morning (leave Bar Out) 1 mine standing wide leg forward fold (add… Read more »

07/13/2018

Encinitas – Group Class View Public Whiteboard Warm-up Row 500m or 25/20 Cal on Assault Bike 1 Wall Walk Up + 2 Push up x 4 1 Conan each direction 20 sec Rev Table Top Hold Set 1 Narrow Grip… Read more »

07/12/2018

Encinitas – Group Class View Public Whiteboard Warm-up Row 500m/400m or 25/20 cal Assault bike 10 Push Up 10 PVC Pass Thru 15 OHS Burgener warm up Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg Pigeon… Read more »

07/11/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50’ banded side lunge 30 Wall Glute Bridge 30 Wall Glute Pulses 15 KB Goblet Squat w 2 sec pause 10 Alternating Cossack Squat holding light KB 10 DB Side… Read more »

07/10/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 10- 1/2 kneeling single arm DB Press 10 DB Windmill/side 1 min Barbell Trap Smash 10 Floor facing angels (straight arms) https://www.powermonkeyfitness.com/videos/warm-shoulders/floor-facing-angels-straight-arms Strength 3-3-3-3-3 Press (5 sets)… Read more »