Workout of the Day

12/03/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m 15 Hamstring Curl using Rower Set or 20 Banded HS Curl using Racks 10 Barbell Good Morning (leave out bar) 10 Single leg BB Deadlift each leg 1 min wide leg standing forward fold 20 Hollow Rock 20 Arch Rock 3-5 min mobility Banded HS… Read more »

12/02/2019

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 »

12/01/2019

Encinitas – Group Class View Public Whiteboard Warm-up Assault bike 20/15 Cal or Run 400m 25 foot banded side step each direction 20 Banded Glute bridge feet on wall 10 Banded Glute kickback 4 Wall Walk Up 10 Push Up 10 DB Press 10 Banded Y Out Pec Stretch and Pec Smash Pigeon Stretch Trap… Read more »

12/01/2019

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 Run for it (Time) 3 Rounds… Read more »

11/30/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 4 Wall Walk Up 10 PVC Pass through 5 strict pull up/ Ring row 10 Push Up 15 air squats 10 BB Push Press 6 min mobility (pick 3) Pigeon Couch Glute Smash Banded Shoulder Mobility Pec Smash Foam Roll Trap Smash Metcon (Time) Girls,… Read more »

11/29/2019

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 30 sec Standing Wide leg forward fold 20 Floor wipers Metcon (2018) 12 Days of Thankfulness (Time) 1 250 Meter Row or… Read more »

11/27/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m 15 Hamstring Curl using rower 10 Barbell Good Morning (leave out bar) 10 light sumo deadlift with KB 1 min Banded Hamstring Stretch 20 Hollow Rock 20 Arch Rock 5 min mobility Foam Roll with Thoracic extension Couch Stretch Banded Hamstring Stretch Strength 5 Sets… Read more »

11/25/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min CAP) Row 18/14 CAL or Assault bike 18/14 CAL 4 Wall Walk up + 2 Push ups after each one 30 sec Pec Stretch on floor. 10 x out 10 y out 10 DB Push Press 5 BB Split Jerk 1 min Lacrosse Ball Pec… Read more »

11/25/2019

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 »

11/24/2019

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 1 mim standing wide leg forward fold Pec Stretch and Pec Smash Pigeon Stretch Trap Smash CORE 2 Rounds 20 Hollow Rock 1 min forearm Plank 20 V Up… Read more »