Workout of the Day

01/18/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 6 Sampson Stretch 10 Medball Clean (use workout weight) 10 Kang Squat 10 Press 30 sec Couch Stretch each leg 30 sec Pigeon Stretch each leg 1 min Figure 4… Read more »

01/17/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min CAP on Warm Up) Row 400m or Assault Bike 15/12cal 20 Banded Wall Glute Bridge 12 Table Top position Glute Kick Backs each leg 4 Wall Walk Up 10 Push… Read more »

01/16/2019

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 »

01/15/2019

Encinitas – Group Class View Public Whiteboard Warm-up 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 Arch Rock 5… Read more »

01/14/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min CAP) 30 Double Under (10 attempt) 4 Sampson Stretch 30 Double Under (10 attempt) 10 Kang Squat 10 KB Goblet Squat w 2 sec pause 10 Alternating Cossack Squat holding… Read more »

01/13/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50′ walking lunge 50′ duck walk 4 Inch Worm + 3 Push Up with each inch worm 5 Strict Pull Up 10 Good Morning 1 Rope Climb or (6 Ring… Read more »

01/13/2019

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 »

01/12/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 20/15 Cal or Run 400m 20 Walking Lunges 15 KB Swing 5 strict pull up (12 Ring Row) 10 Push Up 4 Wall Walk Up 15 V Up 30 Hollow Rocks… Read more »

01/11/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 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 Press 8 DB Windmill… Read more »

01/10/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 20 Banded Wall Glute Bridge 12 Banded Glute Kick Backs each leg https://www.youtube.com/watch?v=bd-mUlIGt54 10 Push Ups 20 Barbell Side Bends Spend 2-3 min reviewing videos while mobilizing: Foam Roll Barbell… Read more »