Workout of the Day

02/15/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 6 Sampson Stretch 10 Good Morning 10 Front Squat 8 Press 4 Tall Jerk 1-2 min Barbell Trap Smash in Racks 30 sec Couch Stretch each leg 30 sec Pigeon… Read more »

02/14/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m or Assault Bike 15/12cal 10 Air Squat 20 Jumping Lunges 4 Wall Walk Up 10 Push Ups 15 Banded Shoulder Press 10 Barbell Side Bends each side Spend 2-3 min… Read more »

02/13/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min CAP) 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… Read more »

02/11/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min cap) Run 200m, Row 400m or Assault Bike 15/12cal 25′ each side Quadruped “table top position” banded side step 10 Clam Shells 8 DB Windmill each side a few PVC… Read more »

02/11/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min cap) Run 200m 4 Inch Worm 10 cossack squat 20 Banded Wall Glute Bridge 30 sec pigeon each leg 10 Kang Squat 2-3 min additional mobility 1 min Figure 4… Read more »

02/10/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m or bike 20/15 Cal 5 Bar Kips 5 Strict Pull Up 10 DB Clean to Press 10 Single Leg DB Deadlift 10 DB Side Plank Rotation 30 Hollow Rocks 15… Read more »

02/10/2019

Encinitas – Strongman/Stamina Interval Training View Public Whiteboard Warm-up 2 min Assault Bike then Rump Pump 10 clam shell hip lift each side 30 sec Banded Wall Glute Bridge 30 sec Banded Glute Pulse Go out and push some sleds… Read more »

02/09/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run or Row 400m 50′ Walking Lunges 50′ Bear Crawl 10 Push Ups 10 Air squats 10 Wall Ball 10 KB Swing 5 Barbell Hang Clean to Push Press 30 Arch Rocks… Read more »

02/08/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 6 Sampson Stretch 10 Good Morning 10 Front Squat 8 Press 4 Tall Jerk 10 Side Plank Rotations using light Dumbbell 1-2 min Barbell Trap Smash in Racks 30 sec… Read more »

02/07/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m or Assault Bike 15/12cal 10 Air Squat 20 Jumping Lunges 4 Wall Walk Up 10 Push Ups 15 Banded Shoulder Press 10 Barbell Side Bends each side Foam Roll Barbell… Read more »