Workout of the Day

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 »

03/09/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 6 Sampson Stretch 10 Kang Squat 10 KB Goblet Squat w 2 sec pause 10 Alternating Cossack Squat holding light KB 30 sec Couch Stretch each leg 30 sec Pigeon Stretch each leg 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Foam Roll… Read more »

03/08/2020

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 10 X outs 10 light Dumbbell Hang Clean and Jerk Runner Lunge to 1/2 split 5x… Read more »

03/08/2020

Encinitas – Stronghuman/Stamina Interval Training View Public Whiteboard Warm-up 2 min Assault Bike 10 Clam Shell Hip Raise /each 10 each leg Banded Quadruped Kick backs 25 Banded Wall Glute Bridge 24 Banded Glute Pulse Go push and pull heavy stuff around 2 min… try to focus on glutes firing…. Carry Pull Carry (Time) 3… Read more »

03/07/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 20/15 Cal or Run 400m 4 Inch Worm 50′ duck walk 10 Push Up 5 Strict Pull Up (10 Ring Row) 15 light KB swing each 10 Barbell Strict Press 10 BB Hang Clean 30 Hollow Rocks 20 V Ups 1 min forearm plank Pick 2… Read more »

03/06/2020

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

03/05/2020

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 »

03/04/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Wall Walk Up 10 Push Up 10 PVC Pass Thru 10 OHS 20 Banded Face Pulls 5 Reps using light plates on bar, practicing: Halting Snatch Deadlift Goal: pause for 2 seconds above the knee on halting, then stand it up, before returning bar… Read more »

03/03/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 500/400m 15 Inverted V UP 30 Second Side Plank (left) 10 Scapular Push-Up 30 Second Side Plank (right) 10 DB Windmills (each side) 10 DB or light plate lateral raises 10 Banded Shoulder Press 5 Tall Jerk Strength Split Jerks Heavy Triples 5 sets of 3… Read more »

03/02/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 5 Kang Squat 5 Front Squat 5 Alternating Cossack Squat holding light KB each side 30 Hollow Rock 30 sec BB Quad Smash 30 sec Couch Stretch each leg 30 sec Pigeon Stretch each leg 1 min Figure 4 Lacrosse Ball Glute… Read more »