Workout of the Day

12/11/2019

Encinitas – Group Class View Public Whiteboard Warm-up 400m Run or 2 min Bike or 3 min Row 30 Double Under (50 single under 30 Hollow Rock 30 Double Under (10 attempts) 10 Banded Clamshells 10 Banded Glute Kick Backs 2 Wall Walk Up + 5 Push Up with each walk 10 PVC pass thru… Read more »

12/10/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 400/ Bike 2 min/ Row 400 25′ Ninja kicks 6-8 Sampson Stretch 5 Inch worms 50′ Banded walks 10 BB Good mornings 20 hollow rocks 20 arch rocks or 20 superman 30 sec Side Plank hold each side then, Athlete’s choice Mobility: Couch Stretch Pigeon Stretch… Read more »

12/09/2019

Encinitas – Stronghuman/Stamina Interval Training 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… Read more »

12/09/2019

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 »

12/08/2019

Encinitas – Group Class View Public Whiteboard Warm-up Bike 3 min or Row 3 min 50′ walking lunge 50′ duck walk 10 DB Squat 10 Good Morning WIDE LEG FF PIGEON CALF STRETCH FOAM ROLL Begin setting up squat clean and picking out equipment: START WOD 20min PAST: Metcon Metcon (Time) 45 min Time CAP… Read more »

12/08/2019

Encinitas – Stronghuman/Stamina Interval Training View Public Whiteboard Warm-up Bike 3 min or Row 3 min 50′ walking lunge 50′ duck walk 20 banded glute bridge 10 banded clam shells each side 10 banded glute kick backs 10 BB Front Squat 10 Good Morning WIDE LEG FF PIGEON CALF STRETCH FOAM ROLL Begin setting up… Read more »

12/07/2019

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 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 Figure 4… Read more »

12/06/2019

Encinitas – Group Class View Public Whiteboard Warm-up 400m Run or 2 min Bike or 3 min Row 50’ Quadruped Banded Side step (25′ each side) 20 Wall Glute Bridge 10 Wall Glute Pulses 10 Banded Glute Kick Backs 2 Wall Walk Up + 5 Push Up with each walk 10 PVC pass thru 10… Read more »

12/05/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min cap) 200m Run 4 wall walk ups 10 Scapular Push Up (from table top position) 10 Push Up 5 Strict Chin Up or 12 Ring Row 2 DB Turkish GET UP each side Mobilize and Stretch Foam Roll Lats Smash Pecs Banded Shoulders Smash Triceps/Stretch… Read more »

12/04/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 6 Sampson Stretch 4 inch worm 10 Push Up 15 KB Swing 5 Barbell Front Squat 5 Barbell Hang Suat Clean 5 min mobility Pigeon Couch Glute Smash Pec Smash Foam Roll Trap Smash Strength High Hang Squat Clean + Hang Squat Clean + Squat… Read more »