Workout of the Day

04/23/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 400/350m 12 Inverted V- Ups 12 Half Kneeling KB Windmill/side https://youtu.be/wjYNzITBDqg 12 Star Plank Rotations/side (lift top leg for extra challenge) https://youtu.be/oMF8P-FT_eo 12 Good Morning (Wide Stance) 12 Light Weight Banded… Read more »

04/22/2019

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 Alternating Cossack Squat holding light KB 30 sec Couch Stretch each leg 30 sec Pigeon Stretch each… Read more »

04/21/2019

Encinitas – Group Class View Public Whiteboard Warm-up 10 Minutes Controlled – Continuous Moving Not for Speed: 15/12 Cal Assault Bike 3-5 Strict Pull Up 6 Kang Squat 15/12 Cal Row 6 1/2 kneeling (1) arm DB Press 20 Hollow… Read more »

04/21/2019

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 »

04/20/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 5 Pull Up 10 Push Up 15 Air Squat Row 300/250m 5 Toe to Bar 10 DB Push Press 15 V Ups 2-3 mobility…. then pick teams and build your… Read more »

04/19/2019

Encinitas – Group Class View Public Whiteboard Warm-up Assault Bike or Row 2 min seconds @ moderate pace then…. 2 Rounds 6 Half Kneeling Single Arm Arnold Press/arm https://youtu.be/QVFklRHtJxY 10m Single Arm KB or DB Rack Lateral Band Walks/side https://youtu.be/UbFmN_YxOcs… Read more »

04/18/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 90 seconds @ moderate pace 10 Rower Inverted V Ups Slow and Controlled 4 Sampson Stretch 25′ each direction (table top position Quadruped Banded side step) 10 Banded Kick Back Each… Read more »

04/17/2019

Encinitas – Group Class View Public Whiteboard Warm-up 10 MIN Emom 1x Run 200m or Assault Bike 15/12 Row 300/250m then with remaining time… 10 Push Up 6 DB Cross Body Muscle Snatch/arm or 8 DB Hang Clean to Push… Read more »

04/16/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 MIN CAP) 20 Single foot Single Unders each foot 20 Double Under or 10 attempts 10 Renegade Row with light DB 15 Bench Dips 20 Banded Tricep Push Down Stretch Pecs… Read more »

04/15/2019

Encinitas – Group Class View Public Whiteboard Warm-up Assault Bike 15/12 Cal, Row 400/300m or Run 200m 4 Sampson Stretch 10 KB Goblet Squat w 2 sec pause 10 Alternating Cossack Squat holding light KB 10 Kang Squat 30 sec… Read more »