Workout of the Day

11/18/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 10 Air Squat 5 Burpee 6 Sampson Stretch 10 Barbell Good Morning 10 Barbell Push Press 10 cossack squat 30 sec couch stretch 5 min mobility Pigeon Couch Glute Smash Pec Smash Foam Roll Trap Smash Strength 5 sets Front Squat Tempo: 30X0 3 reps… Read more »

11/17/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50′ ninja kicks 4 Wall Walk up 10 BB Kang Squat 10 Push Up 10 light KB Swing 30 sec Standing Wide leg forward fold 20 Floor wipers Spend some time mobilizing Shoulders/Chest/Back/Hamstrings/Hips/Glutes Couch Stretch Pec Smash Banded Shoulder Stretches Foam Roll Back Pigeon Stretch… Read more »

11/17/2019

Encinitas – Stronghuman/Stamina Interval Training View Public Whiteboard Warm-up 2 min Assault Bike or Row 10 Clam Shell Hip Raise /each 10 each leg Banded Quadruped Kick backs 20 Banded Wall Glute Bridge 20 Banded Glute Pulse Go push and pull heavy stuff around 2 min… try to focus on glutes firing…. Run for it… Read more »

11/16/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 50′ walking lunges 10 Push Up 10 (1) arm DB Press each side 20 Air Squat 10 Barbell or 15 Banded Good Morning 30 sec Standing Wide leg forward fold 20 Floor wipers Spend some time mobilizing Shoulders/Chest/Back/Hamstrings/Hips/Glutes Couch Stretch Pec Smash Banded Shoulder Stretches… Read more »

11/15/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 15 Light KB Swing 5 Front Squat 5 Hang Squat Clean 30 Hollow Rock 5 min mobility Foam Roll with Thoracic extension Couch Stretch Banded Hamstring Stretch or Pigeon 2 Hang Squat Cleans + 1 Squat Clean (10 sets building) Spend 5 min working to… Read more »

11/14/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Wall Walk Up 10 Push Ups 15 Banded Shoulder Press 10 Barbell Side Bends each side 2 Turkish Get up each side Foam Roll Barbell Quad Smash Glute, Chest, Trap Smash with lacrosse ball Strength For 20 min cycle through the following progression 4-5… Read more »

11/13/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Inch Worm 10 PVC pass thru 10 PVC OHS 30 sec Pigeon on each side 20 sec Reverse Table Top Hold Focus on some mobility in your hips,ankles, shoulders and pecs. Mobility Foam Roll Lats Foam Roll with Thoracic Extension Trap Barbell Smash Pec… Read more »

11/12/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m or Assault Bike 15/12cal 30 Double under 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 min mobility Foam Roll with Thoracic extension Couch Stretch Banded Hamstring Stretch… Read more »

11/11/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 10 Kang Squat 10 KB Goblet Squat w 2 sec pause 10 Alternating Cossack Squat holding light KB 30 sec Couch Stretch each leg 30 sec Pigeon Stretch each leg 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Foam Roll… Read more »

11/10/2019

Encinitas – Group Class View Public Whiteboard Warm-up Assault bike 20/15 Cal or Run 400m 4 Wall Walk Up 10 T Push Up 4 Inch Worm 50 foot 1 Arm OH Walk lunge Pec Stretch and Pec Smash Pigeon Stretch Trap Smash Warm up Sled Push Grab a Sandbag and do a 1/2 course warm… Read more »