Workout of the Day

05/02/2019

Encinitas – Group Class View Public Whiteboard Warm-up Assault Bike 15/12 Cal or Row 500m 4 Sampson Stretch 10 BB Kang Squat 10 BB Back Squat 10 Alternating Cossack Squat (try using BB on back) 30 sec Couch Stretch each… Read more »

05/01/2019

Encinitas – Group Class View Public Whiteboard Warm-up Assault Bike 2 min or Run 400m 40 Double Under 50 SIngle Under 10 T- Push Up 30 sec Pigeon Stretch each leg 30 sec V-Sit Stretch w/ Wall https://www.powermonkeyfitness.com/videos/warm-conditioning/v-sit-stretch-w-wall 20 Banded… Read more »

04/30/2019

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 8-10 1/2 kneeling DB… Read more »

04/29/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m or Assault Bike 15/12 Row 300/250m 4 Sampson Stretch 10 Kang Squat 10 KB Goblet Squat w 2 sec pause 10 Alternating Cossack Squat holding light KB 30 sec Couch… Read more »

04/28/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m 10 Push Up 4 Inch Worm 4 Wall Walk Up 20 Banded Good Morning 20 Banded Glute Bridge on wall 20 Banded Glute Pulse 60 Hollow Body Flutter Kicks (30/leg)… Read more »

04/28/2019

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 20 Clam Shell each leg 30 sec Banded… Read more »

04/27/2019

Encinitas – Group Class View Public Whiteboard Warm-up Bike 15/12 Cal or Row 20/15 Cal or Run 400m 50′ walking lunge 20 Double Under or 30 single Under 15 KB Swing 15 KB or DB Goblet Squat 5 Strict Pull… Read more »

04/26/2019

Encinitas – Group Class View Public Whiteboard Warm-up 2 Rounds or 10 min CAP Run 200m 25′ Quadruped Lateral Band Walks (on hands and knees) 10 push up 10 plank position shoulder taps 5 Renegade Row 10 Banded Good Morning… Read more »

04/25/2019

Encinitas – Group Class View Public Whiteboard Warm-up 1x Assault Bike 21/15 Cal or Row 500/400m 8 Quadruped Fire Hydrants/leg https://youtu.be/5ZITPjWrUzQ 8 Single Arm KB Rack Box Step Up (try to control the lowering on each rep for 2-3 sec… Read more »

04/24/2019

Encinitas – Group Class View Public Whiteboard Warm-up 8 min 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 Cross Body Muscle… Read more »