Workout of the Day

08/22/2019

Encinitas – Group Class View Public Whiteboard Warm-up 20/16 Cal Assault Bike or 500/400m Row 6 Sampson Stretch 10 Kang Squat (leave bar out) 10 1/2 kneeling bottom up KB Press 20 Arch Rock PVC Pass Thru 5 Slow OHS with 2 count pause at bottom 10 Sots Press with BB or PVC Grab Barbell… Read more »

08/21/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 50’ Quadruped Banded Side Step (25′ each side) 20 Wall Glute Bridge 10 Wall Glute Pulses 10 Rack Facing Air Squat w 2 sec pause 10 Alternating Cossack Squat 30 sec Couch Stretch each leg 30 sec Pigeon each leg 1 min Figure 4 Lacrosse… Read more »

08/20/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min cap) Run 200m 15 Plank Hip Dips each side 4 Wall Walk Ups 10 Scapular Push Up 10 T- Push Ups 6 Diamond Push Up 20 sec Reverse Table Top Hold Mobilize and Stretch Foam Roll Lats Smash Pecs Accessory work Continue Cycling through Rounds… Read more »

08/19/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 500m 5 Inch Worm + 2 Push Up with each inch worm 10 Single leg KB Deadlift each leg 20 BarbellGood Morning 20 single leg banded hamstring curl each leg 5 min mobility Banded Hamstring Stretch Foam Roll Strength Deadlift All touch and go: 2 sets… Read more »

08/18/2019

Encinitas – Group Class View Public Whiteboard Warm-up Assault bike 20/15 Cal 4 Wall Walk Up 10 Push Up 10 DB Push Press 10 Plate Raise 10 Good Morning 1 mim standing wide leg forward fold Pec Stretch and Pec Smash Pigeon Stretch Trap Smash CORE 2 Rounds 20 Hollow Rock 1 min forearm Plank… Read more »

08/18/2019

Encinitas – Strongman/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 »

08/17/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row or Bike 20/15 Cal or Run 400m 15 light KB swing 10 DB Thruster 10 Push Up 5 Strict Pull up or 10 Ring Row 10 BB or Banded Good Morning 15 V Up 30 Hollow Rocks Grab a partner discus a strategy and mobilize till… Read more »

08/16/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Wall Walk Up 10 banded Y- Out 8 Half Kneeling DB Press/arm 10 Barbell Kang Squat 5 Barbell Push Jerk Practice 8x (1) arm DB Hang Split Snatch and 8 x (1) arm DB Hang Clean and Split Jerk (use games standards) Mobility Banded… Read more »

08/15/2019

Encinitas – Group Class View Public Whiteboard Warm-up 10 Min Cap Run 200m 4 Inch Worm 10 Kang Squat (leave bar out) 30 sec V-sit Wall Stretch 30 Arch Rock PVC Pass Thru 10 Slow OHS with 2 count pause at bottom 8 Sots Press with BB or PVC Burgener Warm Up Review Bar Positions… Read more »

08/14/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 10 Air Squat in front of squat rack 10 Banded Clam Shells each side 20 Banded Glute Bridge feet on floor Barbell Quad Smash 1 min Figure 4 Lacrosse Ball Glute Smash 30 sec Pigeon per leg 1 min Ankle Mobility or… Read more »