Workout of the Day

10/19/2019

Encinitas – Group Class View Public Whiteboard Warm-up 12 Min Cap Run 400m or Row 400m 50′ walking lunge 10 Push Up 4 Wall Walk up 10 Good Morning 20 Hollow Rock Grab a partner and mobilize while talking strategy. Mobility Ideas: Roll out Quads will Barbell Foam Roll with Thoracic Extension Tricep Stretch using… Read more »

10/18/2019

Encinitas – Group Class View Public Whiteboard Warm-up 30 Alternating Single Unders 24 Double Unders 15 Air Squat 10 V Ups 10 Push Ups Start to practice today’s movements then spend a few minutes mobilizing any tight areas. Heat 1 – 10 after the hour Heat 2 – 40 after the hour Metcon Crossfit Games… Read more »

10/17/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4x Wall Walk Up + 2 Push up 10x each side 1/2 kneeling DB Shoulder Press 10 Banded Y out PVC Pass Thru 10 Overhead Squats 8 SOTS Press with BB or DB 30 sec each side BB Trap Smash 30 sec lacrosse ball pec… Read more »

10/16/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 30/21 Cal 20 Inverted V UP (using rower) 10 Single leg KB Deadlift each leg 4 Turkish Get Up each side 10 Barbell Good Morning 5 min mobility Banded Hamstring Stretch Foam Roll Strength Deadlift Warm up with a few sets building to medium heavy weight… Read more »

10/15/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 inch worm 10 light DB Windmill each arm 10 Barbell Front Squat 10 Barbell Push Press 5 Tall Jerk 30 sec Reverse table to hold 4 Cartwheels Mobility Foam Roll Lats Smash Traps Smash Pecs Strength Clean and Jerk (Power or Squat) Warm up… Read more »

10/14/2019

Encinitas – Group Class View Public Whiteboard Warm-up 2 min Assault Bike or Row 400m 6 Sampson Stretch 25′ banded side step 10 Banded Glute Bridge 10 Clam Shells each side 5 BB Back Squat TEMPO 4141 10 Cossack squat each side with or without BB 5 min of Mobility Foam Roll with thoracic extension… Read more »

10/13/2019

Encinitas – Stronghuman/Stamina Interval Training View Public Whiteboard Warm-up 2 min Assault Bike 10 Clam Shell Hip Raise /each 10 each leg Banded Quadruped Kick backs 25 Banded Wall Glute Bridge 24 Banded Glute Pulse Go push and pull heavy stuff around 2 min… try to focus on glutes firing…. Carry Pull Carry (Time) 3… Read more »

10/13/2019

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 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 Metcon Metcon (AMRAP – Rounds… Read more »

10/12/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Inch Worm 50 foot walking lunge 30 Hollow Rock 10 Push Up 10 Air Squat 10 Wall Ball 5 min mobility Mobility options 30 sec Pigeon Stretch each leg 1 min Figure 4 Lacrosse Ball Glute Smash Lacrosse Ball Trap Smash BB Quad Smash… Read more »

10/11/2019

Encinitas – Group Class View Public Whiteboard Warm-up HEAT A will begin at 15 min past HEAT B will begin a 35 min past Row 500m or Bike 3 minutes 50’ Banded Side Step (25′ each side) 20 Glute Bridge feet on floor 10 Glute Kick Back each Leg 10 BB Good Morning 10 BB… Read more »