Workout of the Day

08/03/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m or Run 200m 30 Double Under 4 Inch Worm 10 Push Up 10 BB Kang Squat 10 BB Hang Power Clean 5 Thruster 5 min mobility of your choice During this time grab a partner and start making a game plan. Metcon Metcon (AMRAP –… Read more »

08/02/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 10 Push Up 10 PVC Pass Thru 15 PVC Snatch Balance 20 Good Morning Burgener Warm Up Pick 4 Mobility movements Pigeon or Couch Stretch Foam Roll Lats and hit Thoracic Extension using your BB as an anchor Trap Smash Pec Smash… Read more »

08/01/2019

Encinitas – Group Class View Public Whiteboard Warm-up 10 min CAP Run 200m or Assault bike 15/12 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… Read more »

07/31/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m 25′ each direction Quadruped Banded Side Step 20 Banded Glute Bridge Feet on wall 10 Banded Glute Kick Back each 10 Kang Squat with Barbell 5 Hang Squat Clean for a 4 count at bottom 1 min Foam Roll with Thoracic Extension grabbing barbell behind… Read more »

07/30/2019

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 5 Tall Jerk Spend 2-3 min reviewing videos while mobilizing: Foam Roll Pigeon Stretch Barbell Quad Smash Glute, Chest, Trap Smash with lacrosse ball… Read more »

07/29/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 18/14 Cal, Run 200m or Bike 15/12 Cal 25’ Banded side step each direction (every 5 feet complete 3 KB Squat holding KB) 10 Banded Clam Shells each side 20 Banded Glute Bridge (band above Knees, drive them out) Barbell Quad Smash 1 min Figure 4… Read more »

07/28/2019

Encinitas – Group Class View Public Whiteboard Warm-up Assault bike 20/15 Cal or Run 400m 4 Wall Walk Up + 2 Push Up with each wall walk up 4 Inch Worm 10 KB Swing 10 Wallball 10 Ring Row or 5 Pull up Pec Stretch and Pec Smash Pigeon Stretch Trap SMash CORE 2 Rounds… Read more »

07/27/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 20/15 Cal or Run 400m 15 light KB swing 10 Goblet Squat 10 Push Up 5 Strict Pull up or 10 Ring Row 10 Wallball 15 V Up 30 Hollow Rocks 20 Leg Lifts 6 min mobility (pick 3) Pigeon Couch Glute Smash Banded Shoulder Mobility… Read more »

07/26/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 10 Push Up 10 PVC Pass Thru 15 PVC Snatch Balance 20 Good Morning Burgener Warm Up Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg Pigeon or Couch Stretch 1 min Foam Roll Lats and hit Thoracic Extension… Read more »

07/25/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min cap) 30 Elbow Jacks Bear Crawl to east end of gym 15 Plank Hip Dips each side 4 Wall Walk Ups 10 Ring Row or 5 Strict Chin Up (supinated grip) 20 Banded Y out 20 sec table top hold 2 Cartwheels each direction Mobilize… Read more »