Workout of the Day

03/01/2020

Encinitas – Group Class View Public Whiteboard Warm-up Assault bike 20/15 Cal or Run 400m 4 Wall Walk Up 10 T Push Up 4 Inch Worm 5 Triple Under attempts 5 x 2 for 1 wall ball 10 Back Extension CORE 2 Rounds 20 Hollow Rock 1 min forearm Plank 20 V Up Metcon Choose… Read more »

03/01/2020

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 »

02/29/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 20/15 Cal or Run 400m 20 Walking Lunges 5 strict pull up (12 Ring Row) 10 Push Up 10 Wallball 15 V Up 30 Hollow Rocks Grab a partner and mobilize while creating a strategy: Metcon Only 1 person works at a time. Share the reps… Read more »

02/28/2020

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 INT… Read more »

02/27/2020

Encinitas – Group Class View Public Whiteboard Warm-up (10 min CAP) Run 200m 2 Inch Worm 10 Push Up 10 Ring Row with 2 second pause rings against body 4 Wall Walk Ups 3 Close Grip Chin Ups 3 WIde Grip Chin Ups Mobilize and Stretch Foam Roll Lats Smash Pecs Banded Shoulders Strength 25… Read more »

02/26/2020

Encinitas – Group Class View Public Whiteboard Warm-up 15 min CAP Row 500m 50’ walking lunge 50′ bear crawl 50′ broad jump 15 KB Swing 10 1-1/4 Goblet Squat 30 WallGlute Bridge 30 Wall Glute Pulses 30 sec Couch Stretch each leg 30 sec Pigeon Stretch each leg 1 min Figure 4 Lacrosse Ball Glute… Read more »

02/25/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Wallwalk Up 10 Push Ups 30 hollow rocks 10 DB Windmill each side 10 1/2 kneeling (1) arm DB Press each side Lacrosse Ball Smash in Pecs and Traps Foam Roll Banded Shoulder Mobility Strength 30 sec on : 90 sec off Touch in… Read more »

02/24/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 6 Sampson Stretch 30 Reverse Single Under 30 Double Under (10 attempt) 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… Read more »

02/23/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 4 Wall Walk Up 5 Bar Kips 5 Strict Pull Up 10 Air Squat 30 Hollow Rock 45 sec Side Plank Each side 30 Hollow Rocks 15 Arch Rocks Metcon Start the WOD at 15 min past.. Metcon (4 Rounds for time) Four sets for… Read more »

02/23/2020

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…. Yuck (Time) 4 Rounds each… Read more »