Workout of the Day

08/13/2019

Encinitas – Group Class View Public Whiteboard Warm-up 20/15 Cal Assault Bike or Run 200m 30 Reverse Single Under 20 Double Under (8 Attempt) 4 Inch Worm 10 Push Up Pec Stretch on Floor 15 V Up 30 Hollow Rock 20 sec Reverse Table Top Hold Strength 8 x Single Arm DB Bench Press /each… Read more »

08/12/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min CAP) Row 25/18 Cal 10 Inverted V UP (using rower) 10 Single leg KB Deadlift each leg 10 Barbell Good Morning 30 sec wide leg forward fold 20 single leg banded hamstring curl each leg 2-3 min mobility Banded Hamstring Stretch Foam Roll Strength Deadlift… Read more »

08/11/2019

Encinitas – Group Class View Public Whiteboard Warm-up Bike or Row 25/18 Cal 50’ Quadruped Banded Side Step (25′ each side) 30 WallGlute Bridge 30 Wall Glute Pulses 30 sec Couch Stretch each leg 15 KB Goblet Squat w 2 sec pause 10 Alternating Cossack Squat holding light KB 30 sec Pigeon Stretch each leg… Read more »

08/10/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min cap) Run 200m 10 Air Squat 5 Burpee 6 Sampson Stretch 10 Barbell Good Morning 10 Barbell Push Press 5 Strict Pull Up (10 Ring Row) 5 Strict Toe to Bar or Strict Knee Raise 5 min mobility Pigeon Couch Glute Smash Pec Smash Foam… Read more »

08/09/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 500/400m 12 Inverted V Up 10 T Push Up 10 DB Squat Clean 10 DB Push Press 20 Arch Rock or 20 sec Super Man Hold 20 sec side plank each side 5 Tall Jerk Strength Every 90 seconds, for 15 minutes (10 sets) of: Clean… Read more »

08/08/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Inch Worm + 4 Push Up after each inch worm 1 min Standing Wide Leg Forward fold (add some movement from side to side) 10 Single Arm Cross Body Romanian Deadlift each side (Set up dumbbell in front of opposite foot and reach down… Read more »

08/07/2019

Encinitas – Group Class View Public Whiteboard Warm-up 15/13 Cal Assault Bike or 20/15 Cal Row 50 foot walking lunge 40 Double Under (10 attempt) 10 1-1/4 KB Goblet Squat 10 Alternating Cossack Squat holding light KB 30 sec Pigeon Pigeon each 10 Wallball Pick 2 from below Couch Stretch Banded Hamstring Stretch Pec Smash… Read more »

08/06/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50′ Duck Walk 10 Push Up 30 Hollow Rock 1 min forearm plank 10 x 1/2 kneeling DB Shoulder Press 10 DB Windmill each arm 5 min Mobility amd Review video Box Squat https://www.youtube.com/watch?v=e9HloHClt2Q Pigeon Stretch Foam Roll Lats BB Quad Smash Glute Smash Accessory… Read more »

08/05/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 25’ Banded sides step each direction 10 Banded Clam Shells each side 20 Banded Glute Bridge Grab a Barbell and complete 5 Hang Power Clean 5 Front Squat 5 Push Press 5 Back Squat 10 Barbell Side Bend each side Pick 3 of the following… Read more »

08/04/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Wall Walk Up 10 Wall Ball 4 Inch Worm 10 Push Up 20 light KB Swing 1 min forearm Plank 30 hollow rock 30 sec forearm side plank each side Pec Stretch and Pec Smash Foam Roll Lats then banded Lat Stretch Metcon Metcon… Read more »