Workout of the Day

06/24/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 500m or Bike 3 min 10 inverted V-up using rower or 5 inch worm 10 Push Up 10 BB Good Morning 20 arch rock 20 BB Side Bend 10 Single leg deadlift/each 1-2 min Banded Hamstring Stretch Strength Deadlift (2 options) Everyone warm up with 2-3… Read more »

06/23/2020

Encinitas – Group Class View Public Whiteboard Warm-up Bike or Row 3 min 4 Inch Worm 10 Renegade Row 8 -1/2 kneeling DB or inverted KB Press 2 sets 15 Banded Face Pull 10 Lateral raises then 30 sec floor facing snow angles https://www.facebook.com/watch/?v=783557165482987 Lacrosse Ball Pecs and shoulders Strength Warm up with a few… Read more »

06/22/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 30 Double Under (10 attempt)(leave out for WOD) 10 Banded Side Steps each leg 10 Banded Glute Bridge 10 Banded Glute Kick Back 30 sec pigeon each side 10 BB Kang Squat 10 Alternating Cossack Squat 20 Floor Wipers (added difficulty hold barbell in full… Read more »

06/21/2020

Encinitas – Group Class View Public Whiteboard Warm-up 200m Run 50′ Walking lunge 50′ bear crawl 10 Push Up 20 Arch Rock 20 Hollow Rock 20 sec Hollow Hold 20 Floor Wipers 10x Good morning 10x Press 20x KB Swing Mobilize…. Be ready to go 15 min past Metcon Hero WOD Sunday’s are back. Choose… Read more »

06/19/2020

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 Good Morning 20 Air Squat 5 Hang Squat Clean + Push Jerk 5 Tall Split Jerk Strength Alternating On the Minute x 8 min: Even: 3-Position Squat Clean… Read more »

06/18/2020

Encinitas – Group Class View Public Whiteboard Warm-up Bike or Row 3 min 50 foot walking lunge 10 Barbell Glute Bridge 10 Push Ups 10 Barbell Row 20 Barbell Side Bends Spend a few minutes working on your kipping….. with remaining time mobilize Foam Roll Barbell Quad Smash Glute, Chest, Trap Smash with lacrosse ball… Read more »

06/17/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row or Bike 4 min 10 T-Push Up 30 Double Under ( 10 attempt) (leave out ropes) 20 Hollow Rock 30 sec hollow hold 1 min forearm plank 10 Y-out 10 X – out 10 Lateral Raises with either light DB or 2.5#-5#-10# metal plates 10 BB… Read more »

06/16/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 500m or Bike 3 min 10 inverted V-up using rower or 5 inch worm 15 KB Swing 10 Single Leg KB Deadlift each side 10 Push Up 10 Good Morning 20 arch rock 30 sec side plank with hip dips each side 1-2 min Banded Hamstring… Read more »

06/15/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m or Bike 3 min 10 Jump Squat 10 Push Up 10 Kang Squat 30 sec pigeon each side 10 Alternating Cossack Squat 30 sec lacrosse ball glute smash each side 10 BB Glute Bridge 30 sec barbell quad smash each leg Strength Back Squat (2… Read more »

6/13/2020

Encinitas – Group Class View Public Whiteboard Warm-up Bike or Row for 3 min 4 Inch Worm 30 Hollow Rock 20 Arch Rock 30 Double Under (10 attempt) 10 BB Good morning Runner Lunge into 1/2 split x 4 each side (pause 5 sec in each position) 5 Strict Pull up 10 Bar Kips Grab… Read more »