Workout of the Day

09/28/2020

Encinitas – Group Class View Public Whiteboard Warm-up (10 min CAP) Run 200m 4 Inch Worm 10 Barbell Good Morning 10 light DB Romanian Deadlift 30 sec wide leg forward fold 30 Banded Hamstring Curl (both feet in purple or black bands) Review Sumo Deadlift technique and go practice a couple sets while building into… Read more »

09/27/2020

Encinitas – Group Class View Public Whiteboard Warm-up Assault Bike 15/12 Cal 50′ walking lunge 30 Double Under or 10 attempts 10 Push Up 4 Wall Walk Up 10 light Dumbbell Hang Clean and Jerk 1 Round 15 Straddle V Up 30 Hollow Rocks 15 Arch Rocks 30 Seated Leg Lifts Metcon Metcon (AMRAP –… Read more »

09/27/2020

Encinitas – Special Projects Group View Public Whiteboard Metcon 20 min AMRAP 15/12 Cal Assault Bike 100′ Heavy KB Farmer Carry 8x Burpee Sandbag Toss over Barrier into jump over Rest as needed 20 min AMRAP Heavy Reverse Sled Push (1st cone) immediately into dropset ….. MEDIUM WEIGHT Forward Sled Push (2nd cone and back)… Read more »

09/26/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run or Row 400m 14 Jumping Lunges Lunges 10 Push Ups 10 Air squats 10 Wall Ball 5 Barbell Hang Squat Clean 20 Arch Rocks into 20 Sec Arch Hold 20 Hollow Rocks into 20 Sec Hollow Hold 10 side plank reach through each side Metcon Metcon… Read more »

09/25/2020

Encinitas – Group Class View Public Whiteboard Warm-up (10 min CAP) Run 200m 20 light KB Swing 10 Goblet Squat 10 Push Up 4 Inch Worm 15x Banded Glute Bridge feet on wall 10x Banded Glute Kick Back each side 10x Banded Lateral Steps each side Strength (20 min CAP) Back Squat 12x (Tempo 3… Read more »

09/24/2020

Encinitas – Group Class View Public Whiteboard Warm-up 20 Reverse Single Under 20 Hollow Rocks 30 Double Under (10 attempt) 20 light KB Swing 10 Push Up 10 Barbell Good Morning Barbell Quad Smash into Quad Smash Grab a band for some banded hamstring stretches in all directions Begin to set up Power Clean weight…. Read more »

09/23/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 10 Air Squat 10 cossack squat 30 Second Side Plank reach throughs (left) 10 Push-Up 30 Second Side Plank reach throughs (right) 10 DB Windmills (each side) 10 PVC pass thru 10 Overhead Squats Metcon 2020 Games Event 6 TOP MALE: MATHEW FRASER 17:50 TOP… Read more »

09/22/2020

Encinitas – Group Class View Public Whiteboard Warm-up 3 min Row 10 Inverted V Up 15 Hamstring Curl using rower seat 10 Good Morning 30 sec standing wide leg forward fold 10 Banded Shoulder Press 10 Lateral Shoulder Raise 10 Forward Plate Raise Metcon 2020 Games Event 3 TOP MALE: MATHEW FRASER 2:44 TOP FEMALE:… Read more »

09/21/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Inch Worm 16 Jumping Lunges 10 Banded Glute Kick Backs 10 Banded Clam Shells 5 Kang Squat 5 Front Squat with 2 sec hold at bottom 30 sec Couch Stretch each leg 30 sec Pigeon Stretch each leg 1 min Figure 4 Lacrosse Ball… Read more »

09/20/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 10 Air Squat 10 Wallball 30 Second Side Plank (left) 10 Scapular Push-Up 30 Second Side Plank (right) 20 Second Supinated-Grip Hang from Pull-Up Bar 10 DB Windmills (each side) Metcon 35 min TIME CAP *keep in mind Tomorrow WOD is EVENT 1&2 of 2020… Read more »