Workout of the Day

02/06/2019

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

02/05/2019

Encinitas – Group Class View Public Whiteboard Warm-up 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 pass thru 5… Read more »

02/04/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min cap) Run 200m 4 Sampson Stretch 20 Banded Wall Glute Bridge 30 sec Banded wall sit hold 30 sec pigeon each leg 10 Kang Squat 10 Alternating Cossack Squat holding… Read more »

02/03/2019

Encinitas – Group Class View Public Whiteboard Warm-up Assault Bike 15/12 Cal 50′ walking lunge 30 Double Under or 10 attempts 10 light DB Squats 10 T Push Up Push Up 4 Wall Walk Up 10 Banded Shoulder Press 10… Read more »

02/03/2019

Encinitas – Strongman/Stamina Interval Training View Public Whiteboard Warm-up 2 min Assault Bike then 4 Wall Walk Up 20 Push Ups 50′ Crab Walk 50′ Bear Crawl 25’ out and Back Banded Low Quadruped Lateral Walk 10 each leg Banded… Read more »

02/02/2019

Encinitas – Group Class View Public Whiteboard Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 30 min Amrap 2000/1700m Row (alternate as needed) 800m (run together) 60/40 Cal on Assault bike (alternate as needed) with remaining time: Alternate Rounds 4… Read more »

02/01/2019

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

01/31/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m or Assault bike 18/15 CAL 4 Inch Worms with 3 Push ups after each one 30 sec Pec Stretch on floor. 5-10 Diamond Push Up 1 min Lacrosse Ball Pec… Read more »

01/30/2019

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 1/2 kneeling DB Shoulder… Read more »

01/29/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 200m 50′ Walking Lunge 30 Double Under (10 attempt) 4 Inch Worm 6 Renegade Row 12 Push Up 2 Rounds 20 V Ups 30 sec side plank each side 1 min… Read more »