Workout of the Day

03/29/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m or Row 500m 50′ walking lunge 10 light DB Squats 10 Push Up 10 light Dumbbell Hang Clean Runner Lunge to 1/2 split 5x (each side) pause 10 seconds 1 Round 15 Straddle V Up 30 Hollow Rocks 15 Arch Rocks 30 Leg Lifts 6… Read more »

03/28/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 20/15 Cal or Run 400m 4 Inch Worm 50′ duck walk 10 Push Up 5 Strict Pull Up (10 Ring Row) 15 light KB swing each or 20 DB Snatch 10 Barbell Strict Press 10 BB Hang Clean 30 Hollow Rocks 20 V Ups 1 min… Read more »

03/27/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 25′ walking lunge 4 inch worm 4 sampson stretch 10 Banded Squat in front of a squat rack 8x 1/2 kneeling DB Shoulder Press 8 DB Windmill each side a few PVC pass thru 5 PVC OHS 8 BB OHS 2-3 min of Mobility as… Read more »

03/26/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m or Row 4 Inch Worm + 2 Push Up 30 Double Under (45 single under) 20 Air Squat 10 Push Up 30 Sit Up Strength 20 Min Continuous Work Barbell or DB Bench Press from the floor x 12 Reps Alternating Dumbbell Hammer Curl to… Read more »

03/25/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 10 Scapular Push Up 10 Push Up 20 Hollow Rock 5-8 PVC Pass Thru 10 OHS or 10 Front Squat 20 Banded Face Pulls 5 -8 BB Sots Press Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg Pigeon… Read more »

03/24/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 30/21 Cal 15 Inverted V UP (using rower) 10 Single leg Crossbody DB Deadlift each side 4 DB Turkish Get Up each side 10 BarbellGood Morning 30 sec Standing Wide Leg Forward Fold then move into 1/2 Splits each side 30 sec. 2-3 min mobility for… Read more »

03/23/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 15 KB Goblet Squat w 2 sec pause 10 Push Up 10 Banded Clam Shells each side 10 Banded Glute Kick Back each leg 1 min Figure 4 Lacrosse Ball Glute Smash 1 min each leg Pigeon (option elevated) or Couch Stretch Strength Back Squat:… Read more »

03/22/2020

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 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 5 min additonal mobility, then… Read more »

03/21/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 20/15 Cal or Run 400m 20 Walking Lunges 5 strict pull up (12 Ring Row) 10 Push Up 10 Thruster 15 V Up 30 Hollow Rocks Metcon Metcon (3 Rounds for time) 21-15-9:
 Thruster 75/55 (Rx+95/65) Pull-Ups On the 10:00 Part #2 21-15-9: 
Deadlifts 225/155 
Kipping… Read more »

03/20/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50′ walking lunge 10 Good Morning 15 KB Swing 30 sec wide leg forward fold 10 Hang Power Clean 2-3 min additional mobility Strength EMOM for 3 sets 3 Hang Power Clean EMOM for 3 Sets 2 Hang Power Clean + 1 Power Clean with… Read more »