Workout of the Day

07/12/2018

Encinitas – Group Class View Public Whiteboard Warm-up Row 500m/400m or 25/20 cal Assault bike 10 Push Up 10 PVC Pass Thru 15 OHS Burgener warm up Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg Pigeon… Read more »

07/11/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50’ banded side lunge 30 Wall Glute Bridge 30 Wall Glute Pulses 15 KB Goblet Squat w 2 sec pause 10 Alternating Cossack Squat holding light KB 10 DB Side… Read more »

07/10/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 10- 1/2 kneeling single arm DB Press 10 DB Windmill/side 1 min Barbell Trap Smash 10 Floor facing angels (straight arms) https://www.powermonkeyfitness.com/videos/warm-shoulders/floor-facing-angels-straight-arms Strength 3-3-3-3-3 Press (5 sets)… Read more »

07/09/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Inch Worm + 4 Push Up after each inch worm 1 min Standing Wide Leg Forward fold (add some movement from side to side) 10 Single Arm Cross Body… Read more »

07/08/2018

Encinitas – Group Class View Public Whiteboard Warm-up Row 500m 20 Inverted V Ups 30 Double Under (10 attempts) 10 Push Ups 10 Wallball 10 Alt DB Snatch 2 Rounds 32 Hollow Rock 16 Tuck Ups 30 sec weighted DB… Read more »

07/08/2018

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 THEN…. 2 Rounds 30 sec Banded Wall Glute… Read more »

07/07/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run or Row 400m 50′ Ninja Kicks 50′ Side Lunge 15 Push Ups 5 Palm Facing Chin Up 5 Chest to Bar Pull Up or Chin over bar 5 Toe to Bar… Read more »

07/06/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 25′ forward lunge and 25′ backward Lunge 10 Good Morning (leave Bar Out) 20 Arch Rock 20 Medium weight KB Swing Attach Band to Rack for 20 Banded Hamstring Curl… Read more »

07/05/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 25′ Banded Side Lunge each direction (get low, bands just below knees) 10 Banded Clam Shells each (band above knees) 10 Alternating Cossack Squat holding light KB… Read more »

07/04/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m In any order 50′ Forward Walking Lunge 50′ Side Lunge 4 Wall Walk Up + 4 Push Up 10 PVC PASS Thru 20 Banded or Barbell or PVC Good Morning… Read more »