Workout of the Day

05/30/2020

Encinitas – Group Class View Public Whiteboard Warm-up 12 Min Cap Run 400m or Row 400m 50′ walking lunge 10 Push Up 4 Wall Walk up 10 Good Morning 20 Hollow Rock Grab a partner and mobilize while talking strategy. Mobility Ideas: Roll out Quads will Barbell Foam Roll with Thoracic Extension Tricep Stretch using… Read more »

05/29/2020

Encinitas – Group Class View Public Whiteboard Warm-up 30 Alternating Single Unders 24 Double Unders 15 Air Squat 10 V Ups 10 Push Ups Strength 4 Cycles 8x Heavy Barbell Banded Glute Bridge (Back on Bench) (TEMPO 2 count pause at top, 2 count lower) then… drop down to band only and perform 12x Banded… Read more »

05/28/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4x Wall Walk Up + 2 Push up 10x each side 1/2 kneeling DB Shoulder Press 10 Banded Y out PVC Pass Thru 10 Overhead Squats 8 SOTS Press with BB or DB 30 sec each side BB Trap Smash 30 sec lacrosse ball pec… Read more »

05/27/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 30/21 Cal 20 Inverted V UP (using rower) 10 Single leg KB Deadlift each leg 4 Turkish Get Up each side 10 Barbell Good Morning 5 min mobility Banded Hamstring Stretch Foam Roll Strength Deadlift (unbroken) 5 x 5 x 75% or 5×8 at 65-70% Super… Read more »

05/26/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 inch worm 10 light DB Windmill each arm 10 Barbell Front Squat 10 Barbell Push Press 5 Tall Jerk 30 sec Reverse table to hold 4 Cartwheels Mobility Foam Roll Lats Smash Traps Smash Pecs Strength Clean and Jerk (Power or Squat) Warm up… Read more »

05/25/2020

Encinitas – Group Class View Public Whiteboard Warm-up 2 min Assault Bike or Row 400m 6 Sampson Stretch 25′ banded side step 10 Banded Glute Bridge 10 Clam Shells each side 5 BB Back Squat TEMPO 4141 10 Cossack squat each side with or without BB 5 min of Mobility Foam Roll with thoracic extension… Read more »

05/24/2020

Encinitas – Group Class View Public Whiteboard Warm-up Assault bike 20/15 Cal or Run 400m 4 Wall Walk Up 10 Wallball 4 Inch Worm 10 Kang Squat 1 mim standing wide leg forward fold Runner Lunge into 1/2 Split Pec Stretch and Pec Smash Pigeon Stretch Trap Smash Metcon Metcon (Time) “800 meter Row 30… Read more »

05/23/2020

Encinitas – Group Class View Public Whiteboard Warm-up 12 Min Cap Run 400m or Row 400m 50′ walking lunge 10 Push Up 4 Wall Walk up 10 Good Morning 20 Hollow Rock Grab a partner and mobilize while talking strategy. Mobility Ideas: Roll out Quads will Barbell Foam Roll with Thoracic Extension Tricep Stretch using… Read more »

05/22/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m 10 Inverted V Up on Rower 10 Push Up 2 Wall Walk Up 20 Arch Rock 10 Good Morning 10- 1/2 kneeling DB Press each arm 10 Banded Front Raise Strength 1-1/4 Front Squat Warm Up to a medium-heavy set of 6 Reps the go… Read more »

05/21/2020

Encinitas – Group Class View Public Whiteboard Warm-up 400m Row or Run 4 Inch Worm 10 Push Ups 20 Banded Glute Bridge (back on bench) 20 Arch Rocks 2-3 min mobility Roll out Quads will Barbell Foam Roll with Thoracic Extension Tricep Stretch using wall or foam roller Lat Barbell Smash Trap Barbell Smash Strength… Read more »