Workout of the Day

01/22/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min CAP) Row 400m or Assault Bike 15/12cal 10 Barbell Good Morning 8 Single Leg Barbell Deadlift each leg (leave out bar) 20 Banded Hamstring Curl each leg into 1 min… Read more »

01/21/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min max warm up) Run 200m or Assault Bike 15/12 Cal 4 Sampson Stretch 10 Kang Squat 10 Prisioner Squat 10 Alternating Cossack Squat (try a couple with the bar on… Read more »

01/20/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 10 Bar Kips 10 T Push Up Push Up 4 Inch Worm a few PVC Pass Thru 10 PVC OHS Banded Shoulder Press 10 X outs Runner Lunge to 1/2… Read more »

01/20/2019

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 »

01/19/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m or Row 500m 50’ duck walk 50′ ninja kick 15 KB Swing 10 Push Up 10 V up 20 Hollow Rock 5 Toe to Bar 10 BB Good Morning 1… Read more »

01/18/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 6 Sampson Stretch 10 Medball Clean (use workout weight) 10 Kang Squat 10 Press 30 sec Couch Stretch each leg 30 sec Pigeon Stretch each leg 1 min Figure 4… Read more »

01/17/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min CAP on Warm Up) Row 400m or Assault Bike 15/12cal 20 Banded Wall Glute Bridge 12 Table Top position Glute Kick Backs each leg 4 Wall Walk Up 10 Push… Read more »

01/16/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m or Assault Bike 15/12cal 25′ each side Quadruped “table top position” banded side step 10 Clam Shells 10 Banded Squat in front of a squat rack 1/2 kneeling DB Shoulder… Read more »

01/15/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m or Assault Bike 15/12cal 10 Barbell Good Morning (leave out bar) 20 Banded Hamstring Curl each leg into 1 min Banded Hamstring Stretch 20 Hollow Rock 20 Arch Rock 5… Read more »

01/14/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min CAP) 30 Double Under (10 attempt) 4 Sampson Stretch 30 Double Under (10 attempt) 10 Kang Squat 10 KB Goblet Squat w 2 sec pause 10 Alternating Cossack Squat holding… Read more »