Workout of the Day

06/29/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 15 KB Goblet Squat w 2 sec pause 10 Push Up 10 Banded Clam Shells each side 10 Banded Glute Kick Back each leg 1 min Figure 4 Lacrosse Ball Glute Smash 1 min each leg Pigeon (option elevated) or Couch Stretch Strength Back Squat:… Read more »

06/28/2020

Encinitas – Stronghuman/Stamina Interval Training View Public Whiteboard Warm-up 2 min Assault Bike then Rump Pump 25’ out and Back Banded Low Quadruped Lateral Walk 10 each leg Banded Quadruped Kick backs 20 Clam Shell each leg 30 sec Banded Wall Glute Bridge 30 sec Banded Glute Pulse 30 sec v-up hollow rock Metcon Strongcon… Read more »

06/28/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 50 foot walking lunge 50 foot duck walk 30 hollow rock 10 air squat 15 kb swing 10 push ups 30 sec pigeon 30 sec couch stretch quad smash with BB Metcon Luke (Time) For Time: 400m Run 15 Clean and Jerks, 155# 400m Run… Read more »

06/27/2020

Encinitas – Group Class View Public Whiteboard Warm-up Bike 3 min or Run 400m 10 push ups 30 hollow Rock 20 arch Rock 20 floor wipers 30 sec wide leg forward fold 5 strict pull ups 30 sec pigeon each side 10 air squat 10 wallball 10 BB good morning Metcon Metcon (AMRAP – Reps)… Read more »

06/26/2020

Encinitas – Group Class View Public Whiteboard Warm-up 10 min CAP Run 200m 10 Push Up 10 Side Plank Rotations each side 20 walking lunge steps 10 cossack squat 10 Good Morning 5 Muscle Clean 5 Front Squat 5 Hang Squat Clean + Push Jerk 5 Tall Split Jerk Strength Muscle Clean  complex every 90… Read more »

06/25/2020

Encinitas – Group Class View Public Whiteboard Warm-up 10 min cap Run 200m 10 Push Up 10 bar kips 20 V-Ups 1 min forearm plank 20- V-ups 6 Alternating DB Turkish Get Up Strength Part A 3-5 min Kipping Practice: working on establishing a proper kip then add in kipping knee raises (if you are… Read more »