Workout of the Day

05/13/2018

Encinitas – Strongman/Stamina Interval Training View Public Whiteboard Warm-up (start at any place) 90 se Airdyne 90 sec Row 1 Light 50′ Sled Push High and Back Low 1 Light Side Sled Pull facing each direction Practice Sandbag get ups… Read more »

05/12/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m or Row 20/16 CAL 20 Air Squat 15 Push Up 10 Wallball 4 Wall Wlak Up 6 min mobility (pick 3) Pigeon Couch Glute Smash Pec Smash Foam Roll Trap… Read more »

05/11/2018

Encinitas – Group Class View Public Whiteboard Warm-up (scroll down for super squat warm up) Run 200m 4 Sampson Stretch 30 sec Squat Hold 15 PVC OHS 20 Banded Face Pulls Bergner Warm Up Pick 2 mobility movements 1 min… Read more »

05/10/2018

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m 15 Medball Clean (leave out for WOD) 50′ Duck Walk 20 Jump Squats 10 Alternating Cossack Squat holding light KB 10 BB Good Morning 30 sec Pigeon on each side… Read more »

05/09/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m or 15/12 cal on Assault Bike 5 Push Up + 1 Wall Walk up x 3 10 KB Windmill each arm (maintain external rotation) 6-8 Half Kneeling Single Arm KB… Read more »

05/08/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Inch Worm 10 SLDL with KB each leg 5x each leg moving from Runner lunge to 1/2 split (2 sec in each posture) 2 min Banded Hamstring Mobility using… Read more »

05/07/2018

Encinitas – Group Class View Public Whiteboard Warm-up 25 Double Under 50 SIngle Under 50′ Banded side steps (band around ankles) 10 Clam Shells each side 25 Double Under 50 SIngle Under 10 Squat 10 Scapular Push Up (from table… Read more »

05/06/2018

Encinitas – Group Class View Public Whiteboard Warm-up 1 Round Run 200m 10 Push Up 50′ Walking Lunge 5 Strict Pull up or 10 Ring Row 1 Round Assault Bike 15/12 cal 10 Air Squats 10 PVC OHS 2-3 min… Read more »

05/06/2018

Encinitas – Strongman/Stamina Interval Training View Public Whiteboard Warm-up 90 sec Assault bike 90 sec Row 1 Light 50′ out and back Forward Sled Drag 1 Light 50′ out and back Backward Sled Drag 1 Light 50′ out and back… Read more »

05/05/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 20 Air Squat 10 Push Up (8 ) 1/2 kneeling 1 arm kb press 10 BB Good Morning 4 Wall Walk Ups 2 cartwheels each dierction 6 min mobility (pick… Read more »