Workout of the Day

03/18/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 10 Kang Squat 10 KB Goblet Squat w 2 sec pause 10 Alternating Cossack Squat holding light KB 30 sec Couch Stretch each leg 30 sec Pigeon… Read more »

03/17/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 40 Double Under (80 single) leave out rope 50′ walking lunges 50′ ninja kicks 50′ bear crawl 4 Wall Walk up 5 Supine Pull Up or 15 Ring Row 10… Read more »

03/17/2019

Encinitas – Strongman/Stamina Interval Training View Public Whiteboard Warm-up 2 min Assault Bike 10 Clam Shell Hip Raise /each 10 each leg Banded Quadruped Kick backs 25 Banded Wall Glute Bridge 24 Banded Glute Pulse Go push and pull heavy… Read more »

03/16/2019

Encinitas – Group Class View Public Whiteboard Warm-up This warm up should be more about warming up your lunges. Be sweaty before you go Bike 5 mins at 60% 10 good mornings 10 russian baby makers 10 pvc pass thrus… Read more »

03/15/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run or Row 400m or Airdyne 15/12 cal 4 Inch Worm 8 Half Kneeling Bottom Up KB Press/arm 20 KB Goblet Squat 30 Hollow Rock 10 Tall Jerks 20 sec Reverse Table… Read more »

03/14/2019

Encinitas – Group Class View Public Whiteboard Warm-up 10 min CAP Run / Row 400m or 18/14 Cal Assault Bike 15 Plank Hip Dips each side 5 Strict supine Pull Up or 10 Ring Row 4 wall walk up 10… Read more »

03/13/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Inch Worm 10 DB Windmill each side 3 Turkish Get Up each side 10 PVC pass thru 10 PVC OHS or Barbell Back Squat 30 sec Pigeon on each… Read more »

03/12/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 21/18 Cal 20 Inverted V UP (using rower) 10 Single leg KB Deadlift each leg 20 Barbell Good Morning 45 sec wide leg forward fold 30 sec runner lunge into 30… Read more »

03/11/2019

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 Banded Glute Bridge (feet on wall)… Read more »

03/10/2019

Encinitas – Group Class View Public Whiteboard Warm-up 500m/400mRow or Assault Bike 20/16 Cal 50′ duck walk 50′ ninja kicks 5 Supine Pull Up or 15 Ring Row 10 Push Up 15 light KB swing 10 light BB thrusters (leave… Read more »