Workout of the Day

10/01/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4x Wall Walk Up + 2 Push up 10x each side 1/2 kneeling DB Shoulder Press 10 Banded Y out 30 sec each side BB Trap Smash 30 sec lacrosse ball pec smash against racks 2 min additional mobility Strength 3-4 sets (20 min Cap)… Read more »

09/30/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50’ Quadruped Banded Side Step (25′ each side) 20 Wall Glute Bridge 10 Wall Glute Pulses 10 Kang Squat 10 Alternating Cossack Squat BB Quad Smash 30 sec Pigeon Stretch each leg 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Figure 4 Lacrosse… Read more »

09/29/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row or Assault Bike 4 Inch Worms 10 Ring Row 2 Wall Walk Up 10 Push Up 50′ walking lunge 25′ racked weighted KB walking lunges Metcon Metcon (Time) 5 Sets Assault Bike 25/18 Cal 50 foot Dual KB Rack walking lunge 55/35 (Rx+ 70/55) 5 Wall… Read more »

09/29/2019

Encinitas – Strongman/Stamina Interval Training View Public Whiteboard Warm-up 2 min Assault Bike or Row 10 Clam Shell Hip Raise /each 10 each leg Banded Quadruped Kick backs 20 Banded Wall Glute Bridge 20 Banded Glute Pulse Go push and pull heavy stuff around 2 min… try to focus on glutes firing…. Run for it… Read more »

09/28/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 15 light KB swing 5 Strict Pull up or 10 Ring Row 10 Push Up 15 V Up 30 Hollow Rocks Grab a partner discuss a strategy and mobilize till 15 min past: then set up stations to be ready to go by 15 min… Read more »

09/27/2019

Encinitas – Group Class View Public Whiteboard Warm-up 12 Min Cap Run 200m 10 single leg single under each side 30 Double Under (10 attempts) 10 Kang Squat (leave bar out) 10 Wallball PVC Pass Thru 5 Slow OHS with 2 count pause at bottom 8 Sots Press with BB or PVC Burgener Warm Up… Read more »

09/26/2019

Encinitas – Group Class View Public Whiteboard Warm-up 3 min on Assault bike or Rower 4x Wall Walk Up + 2 Push up 10x each side 1/2 kneeling DB Shoulder Press 10 Banded Y out 30 sec each side BB Trap Smash 30 sec lacrosse ball pec smash against racks 2 min additional mobility Strength… Read more »

09/25/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 500m 4 Inch Worm 10 Kang Squat (leave bar out) 30 Arch Rock 10 BB Front Squat with a 2 sec pause at bottom 5 Hang Squat Clean (with remaining time in class complete the core accessory work after the WOD) 2-3 min mobility Roll out… Read more »

09/24/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 10 Push Up Pec Stretch on Floor 15 V Up 30 Hollow Rock 30 sec side forearm plank each side Strength 20 min continuous work 10x Incline DB Bench Press (1 arm at full extension, 1 arm doing reps) (Tempo 2 count… Read more »

09/23/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min Cap) Row 500m 10 Inverted V UP (using rower) 4 Inch Worm 10 Single leg BB Deadlift each leg 10 BB Good Morning 5 min mobility Banded Hamstring Stretch Foam Roll Strength Deadlift Work Up to a Heavy Single for the day: After a couple… Read more »