Workout of the Day

10/09/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 500m 4 Inch Worm 10 Good Morning (leave bar out) 30 Arch Rock 10 BB Front Squat with a 2 sec pause at bottom 5 Hang Squat Clean 5 Tall Jerk 2-3 min mobility Roll out Quads with Barbell Foam Roll with Thoracic Extension Tricep Stretch… Read more »

10/08/2019

Encinitas – Group Class View Public Whiteboard Warm-up RUN 200M BIKE 10/8 CAL ROW 300/200 WIDE LEG Forward Fold PIGEON CALF STRETCH FOAM ROLL 3-5 MIN ADDITIONAL MOBILITY START WOD AT 15min PAST EXPECTED TIME TO TAKE 40-45 minMIN Metcon Aerobic Challange Day You may choose a Team Row or an Individual Effort Tri Sprint… Read more »

10/07/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 500m 50’ Banded Side Step (25′ each side) 20 Glute Bridge feet on floor 10 Glute Kick Back each Leg 10 BB Kang Squat 5 BB Push Press 5 BB Thruster Mobility 30 sec Pigeon Stretch each leg 1 min Figure 4 Lacrosse Ball Glute Smash… Read more »

10/06/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 500/400m 50 Bear Crawl 50 foot Lunge 10 DB Box Step Over 10 DB Push Press 10 Push Up 20 Hollow Rock 20 Arch Rock 1 Min Plank Hold Metcon Metcon (AMRAP – Rounds and Reps) 36 min AMRAP Rotate each round – Run 200m –… Read more »

10/06/2019

Encinitas – Strongman/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 Bike… Read more »

10/05/2019

Encinitas – Group Class View Public Whiteboard Warm-up 400m Run or Bike/Row 2 min 50 foot walking lunge 30 Doulble under or 50 single under 10 Push Up 15 light kb swing 10 single arm DB Press 30 hollow rock Metcon Metcon (AMRAP – Reps) 2 person Team WOD Alternate Rounds (only 1 person works… Read more »

10/04/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50’ Banded side steps 10 Banded Airs squat in front of squat rack 10 Banded Clam Shells each side 20 Banded Glute Bridge on Wall (band above Knees, drive them out) Barbell Quad Smash 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Ankle… Read more »

10/03/2019

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 30 sec each side BB Trap Smash 30 sec lacrosse ball pec smash against racks 2 min additional mobility Strength 20 min cap 3-4 ses… Read more »

10/02/2019

Encinitas – Group Class View Public Whiteboard Warm-up 400m Row or Run 4 Inch Worm 10 Push Ups 10 plate raise 20 Arch Rocks PVC Pass Thru 5 Slow OHS with 2 count pause at bottom 8 Sots Press with BB or PVC 5 Barbell Muscle Snatch 2-3 min mobility Roll out Quads will Barbell… Read more »

10/01/2019

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 30 sec each side BB Trap Smash 30 sec lacrosse ball pec smash against racks 2 min additional mobility Strength 3-4 sets (20 min Cap)… Read more »