Workout of the Day

05/11/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m or Row 20/15 Cal 50′ walking lunge 4 Inch Worm 30 Hollow Rock 5 Pull Up 10 Push Up 15 Squat 10 BB Good Morning 5 Devils Press 5 DB… Read more »

05/10/2019

Encinitas – Group Class View Public Whiteboard Warm-up 10 min CAP 2 Rounds Continuous Work – For Quality not for Speed: 200m Run , Assault Bike 12/9 Cal, Row 350/300m (choose a different one each round) 3 Single Arm DB… Read more »

05/09/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50’ side banded side step in 1/4 squat position 20 Clam Shells 10 Kang Squat 1- Barbell Back Squat w 20 sec pause at bottom 5 min Mobility 1 min… Read more »

05/08/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 500/400m 50′ Bear Crawl 4 Wall Walk Ups 10 Scapular Push Up from knees 10 Push Ups (3 count descent) 5-10 Diamond Push Up 10 Bench Dips Smash Pecs Scorpion Stretch… Read more »

05/07/2019

Encinitas – Group Class View Public Whiteboard Warm-up Assault Bike 2 min or Run 400m 40 Double Under 50 Single Under 50 foot walking lunge 10 T- Push Up 20 Banded Glute bridge feet on floor 2 Turkish Get Up… Read more »

05/06/2019

Encinitas – Group Class View Public Whiteboard Warm-up 10 min CAP Run 200m or Assault Bike 15/12 Row 300/250m 10 Alternating Cossack Squat BB on Back 10 Kang Squat 20 Banded Glute Bridge feet on Wall 30 sec Couch Stretch… Read more »

05/05/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m 10 Push Up 50′ walking lunge 4 Wall Walk Up 5 Strict Pull Up 10 db DEVILS PRESS 15 Straddle V Up 15 Arch Rocks 6 min mobility (pick 3)… Read more »

05/05/2019

Encinitas – Strongman/Stamina Interval Training View Public Whiteboard Warm-up 2 min Assault Bike or Row 10 Clam Shell Hip Raise /each 10 each leg Banded Quadruped Kick backs 20 Banded Wall Glute Bridge 20 Banded Glute Pulse Go push and… Read more »

05/04/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m or Row 20/15 Cal 50′ walking lunge 40 Double Under or 10 attempts 4 Inch Worm 30 Hollow Rock 15 KB Swing 15 KB or DB Goblet Squat 10 Push… Read more »

05/03/2019

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