Workout of the Day

02/20/2020

Encinitas – Group Class View Public Whiteboard Warm-up (10 min CAP) Row 30/20 cal Tall Plank Lateral Walk 20’/direction https://youtu.be/s5ZNwH1syxU Single Arm KB or DB Overhead Carry 50 feet/arm Single Arm Ring Row Hold x 15sec/arm 10 Banded Press 10 DB Lateral shoulder raise 2-3 min of Shoulder mobility Strength (20 min Cap) Strict Press 8-6-6-4-2-2-2 with remaining… Read more »

02/19/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m or Assault Bike 15/12cal 10 Air Squat 15 Medball clean (workout weight) 20 Glute Bridges 10 Glute Kick Back each side 10 Push Ups 10 Barbell Side Bends each side Spend 2-3 min mobilizing: Foam Roll Barbell Quad Smash Glute, Chest, Trap Smash with lacrosse… Read more »

02/18/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m or Assault Bike 15/12cal 10 Barbell Good Morning (leave out bar) 20 Banded Hamstring Curl each leg into 1 min Banded Hamstring Stretch 10 DB Hang Clean 20 Hollow Rock 20 Arch Rock 5 min mobility Foam Roll with Thoracic extension Couch Stretch Banded Hamstring… Read more »

02/17/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 15 KB Swing 4 Sampson Stretch 4 inch worm 30 hollow rock 10 push up 10 DB Press 10 Kang Squat 10 Alternating Cossack Squat 30 sec pigeon each leg 2-3 min additional mobility 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Foam… Read more »

02/16/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 30 Double Under 5 Bar Kips 5 Strict Toe to Bar or Hanging Knee Raise 15 KB Swings 4 wall walk up 10 SDHP 15 Straddle V Up 30 Hollow Rocks 15 Arch Rocks 30 Seated Leg Lifts Metcon …at the 0:00 3 Rounds Run… Read more »

02/16/2020

Encinitas – Stronghuman/Stamina Interval Training View Public Whiteboard Warm-up 2 min Assault Bike then Rump Pump 10 banded High Knee March 10 banded kick back 10 clam shell hip lift each side 20 Banded Wall Glute Bridge 20 Banded Glute Pulse Push Sleds and carry sandbags half course Metcon Pump it (Time) 4 Rounds Alternating… Read more »

02/15/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run or Row 400m 50′ Walking Lunges 50′ Bear Crawl 10 Push Ups 10 Strict Pull up or 15 Ring Row 10 Air squats 10 KB Swing 2 light sets of the Bear Complex Metcon Metcon (AMRAP – Rounds and Reps) AMRAP (with a Partner) in 35… Read more »

02/14/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m, Row 400m or Assault Bike 15/12cal 25′ each side Quadruped “”””table top position”””” banded side step 10 Clam Shells 8 DB Windmill each side 15 KB Swing 5 Hang Power Snatch 3 min Additional Mobility (pick 2 below) 30 sec Couch Stretch each leg 30… Read more »

02/13/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m or Assault Bike 15/12cal 10 Air Squat 20 Jumping Lunges 4 Wall Walk Up 10 Push Ups 15 Banded Shoulder Press 10 Barbell Side Bends each side Foam Roll Barbell Quad Smash Glute, Chest, Trap Smash with lacrosse ball Strength 20 min of continuous work… Read more »

02/12/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 6 Sampson Stretch 10 Good Morning 10 Front Squat 8 Press 4 Tall Jerk 1-2 min Barbell Trap Smash in Racks 30 sec Couch Stretch each leg 30 sec Pigeon Stretch each leg 1 min Figure 4 Lacrosse Ball Glute Smash Strength 1 Hang Clean… Read more »