Workout of the Day

11/24/2019

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…. Heavy Heavy (Time) 3 Rounds… Read more »

11/23/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 20/15 Cal or Run 400m 20 Walking Lunges 10 Wallball 15 V Up 30 Hollow Rocks 15 light KB swing each 45 sec Pigeon each leg Pick 2 Glute Smash Banded Shoulder Mobility Pec Smash Foam Roll Trap Smash” Metcon Metcon (AMRAP – Reps) AMRAP (with… Read more »

11/22/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50’ Quadruped Banded Side step (25′ each side) 30 Wall Glute Bridge 30 Wall Glute Pulses 4 Inch Worm 10 PVC pass thru 10 PVC OHS 30 sec Pigeon on each side 20 sec Reverse Table Top Hold Focus on some mobility in your hips,… Read more »

11/21/2019

Encinitas – Group Class View Public Whiteboard Warm-up 50 Double Under or 80 single Bear Crawl to west end of gym 4 Wall Walk Ups with 5 sec hollow hold position in HS 10 Push Ups 3 Close Grip Chin Ups 3 WIde Grip Chin Ups Mobilize and Stretch Foam Roll Lats Smash Pecs Banded… Read more »

11/20/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m or Assault bike 18/15 CAL 4 Inch Worms with 3 Push ups after each one 30 sec Pec Stretch on floor. 10 x out 10 y out 1 min Lacrosse Ball Pec smash using squat rack column finish with tricep stretch on Racks 10 Barbell… Read more »

11/19/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m or Assault Bike 15/12cal 10 Barbell Good Morning (leave out bar) 20 Banded Hamstring Curl each leg into 1 min Banded Hamstring Stretch 10 single leg DB deadlift each leg 20 Hollow Rock 20 Arch Rock 5 min mobility Foam Roll with Thoracic extension Couch… Read more »

11/18/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 10 Air Squat 5 Burpee 6 Sampson Stretch 10 Barbell Good Morning 10 Barbell Push Press 10 cossack squat 30 sec couch stretch 5 min mobility Pigeon Couch Glute Smash Pec Smash Foam Roll Trap Smash Strength 5 sets Front Squat Tempo: 30X0 3 reps… Read more »

11/17/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50′ ninja kicks 4 Wall Walk up 10 BB Kang Squat 10 Push Up 10 light KB Swing 30 sec Standing Wide leg forward fold 20 Floor wipers Spend some time mobilizing Shoulders/Chest/Back/Hamstrings/Hips/Glutes Couch Stretch Pec Smash Banded Shoulder Stretches Foam Roll Back Pigeon Stretch… Read more »

11/17/2019

Encinitas – Stronghuman/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 »

11/16/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 50′ walking lunges 10 Push Up 10 (1) arm DB Press each side 20 Air Squat 10 Barbell or 15 Banded Good Morning 30 sec Standing Wide leg forward fold 20 Floor wipers Spend some time mobilizing Shoulders/Chest/Back/Hamstrings/Hips/Glutes Couch Stretch Pec Smash Banded Shoulder Stretches… Read more »