Workout of the Day

02/02/2020

Encinitas – Group Class View Public Whiteboard Warm-up Assault Bike 15/12 Cal 50′ walking lunge 10 light DB Squats 4 Wall Walk Up + 2 Push Up Sled Push for practice 1/2 course sandbag carry mobilize till 10 min past Metcon Metcon (10 Rounds for time) 10 rounds for time of: 14/9 Cal Assault Bike… Read more »

02/02/2020

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 Double Trouble (Time) 3 Rounds each… Read more »

02/01/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m or Row 500m 4 Inch Worm 20 V ups 10 Push Up 20 Hollow Rock 10 DB Push Press 30 sec side plank each side 10 DB Squat 1 min Forearm Plank 30 sec standing Wide Leg Forward Fold 30 Sec Pigeon Stretch each side… Read more »

01/31/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 6 Sampson Stretch 30 Double Under (10 attempt) 10 Good Morning 10 Front Squat 8 Press 4 Tall Jerk 1-2 min Barbell Trap Smash in Racks 30 sec Couch Stretch each leg 30 sec Pigeon Stretch each leg 1 min Figure 4 Lacrosse Ball Glute… Read more »

01/30/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m or Assault bike 18/15 CAL 4 Inch Worms with 3 Push ups after each one 30 sec Pec Stretch on floor. 5-10 Diamond Push Up 1 min Lacrosse Ball Pec smash using squat rack column 30 Hollow Rock 20 V Up 10 Side Plank Hip… Read more »

01/29/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m or Assault Bike 15/12cal 25′ each side Quadruped “table top position” banded side step 10 Clam Shells 10 Banded Squat in front of a squat rack 1/2 kneeling DB Shoulder Press 8 DB Windmill each side a few PVC pass thru 5 PVC OHS Burgener… Read more »

01/28/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 200m 50′ Walking Lunge 4 Inch Worm 6 Renegade Row 15 banded glute bridge 10 clam shells /each 1 Round 20 V Ups 30 sec side plank each side 1 min weighted forearm Plank Strength 20 min of cycling 8x Front Rack Reverse Lunges Each Leg… Read more »

01/27/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 20 Banded Wall Glute Bridge 30 sec Banded wall sit hold 30 sec pigeon each leg 10 Kang Squat 10 Alternating Cossack Squat holding light KB 2-3 min additional mobility 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Foam Roll… Read more »

01/26/2020

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 Bike… Read more »

01/26/2020

Encinitas – Group Class View Public Whiteboard Warm-up Assault Bike 15/12 Cal 50′ walking lunge 30 Double Under or 10 attempts 10 light DB Squats 10 T Push Up Push Up 4 Wall Walk Up 10 Banded Shoulder Press Runner Lunge to 1/2 split 5x (each side) pause 10 seconds 1 Round 15 Straddle V… Read more »