Workout of the Day

03/20/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 50′ walking Lunges 15 Barbell Good Morning (leave Bar out) 10 Push Ups 10 Banded Y Out 10 Banded Shoulder Press Spend 2-3 min reviewing videos while mobilizing: Foam Roll Pigeon Stretch Barbell Quad Smash Glute, Chest, Trap Smash with lacrosse ball THEN go through… Read more »

03/18/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Inch Worm 10 Push Up 20 Banded glute kickback 20 Banded glute bridge 15 KB Goblet Squat w 2 sec pause 10 Push Press 5 Tall Jerk 30 sec Couch Stretch each leg 30 sec Pigeon Stretch each leg 1 min Figure 4 Lacrosse… Read more »

03/17/2020

Encinitas – Group Class View Public Whiteboard Warm-up 500/400m Row 10 scapular push up 30 Second Side Plank (left) 10 Push-Up 30 Second Side Plank (right) 20 Second Supinated-Grip Hang from Pull-Up Bar 10 DB Windmills (each side) 10 Banded Y Out 10 Banded Shoulder Press Strength After 3-4 warm up sets… complete the following… Read more »

03/16/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 30/21 Cal 15 Inverted V UP (using rower) 10 Single leg Crossbody DB Deadlift each side Banded Hamstring Curls 30 Reps 4 DB Turkish Get Up each side 10 BarbellGood Morning 30 sec Standing Wide Leg Forward Fold then move into 1/2 Splits each side 30… Read more »

03/15/2020

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 30 sec standing wide leg forward fold 20 sec reverse table top hold Pec Stretch and Pec Smash Pigeon Stretch Trap Smash Metcon Choose your own adventure! Nutts (Time)… Read more »

03/14/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 20/15 Cal or Run 400m 10 Push Up 15 light KB swing each 15 Goblet Squats 30 Double Under 5 Strict Pull Up + 5 Kipping Toe to Bar 10 BB Thruster 30 Hollow Rocks Pick 2 Glute Smash Banded Shoulder Mobility Pec Smash Foam Roll… Read more »

03/13/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50’ Quadruped Banded Side Step (25′ each side) 10 Banded Y Out 10 Banded Shoulder Press 10 PVC OHS 10 Alternating Cossack Squat 30 sec Pigeon Stretch each leg 30 sec Couch Stretch each leg 1 min Figure 4 Lacrosse Ball Glute Smash 1 min… Read more »

03/12/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 50′ ninja kick 4 Inch Worm 10 Banded Y Out 10 Banded Shoulder Press Spend 2-3 min reviewing videos while mobilizing: Foam Roll Pigeon Stretch Barbell Quad Smash Glute, Chest, Trap Smash with lacrosse ball THEN go through 1 practice round while setting up stations:… Read more »

03/11/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 10 Scapular Push Up 10 Push Up 10 Banded Y Out 10 Banded Shoulder Press 15 KB Swing 30 sec Pigeon Stretch each leg 30 sec Couch Stretch each leg 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Foam Roll… Read more »

03/10/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 500/400m 15 Inverted V UP 10 Push Up 5 Diamond Push Up Tall Plank Lateral Walk 20’/direction https://youtu.be/s5ZNwH1syxU Single Arm KB Overhead Carry 20m/arm (slow and controlled walk) 30 Hollow Rocks 20 Tuck Ups 1 minute Weighted Plank Strength Push Press 5-5-3-3-2-2-2-2 Metcon Metcon (AMRAP – Rounds and… Read more »