Workout of the Day

09/22/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 500/400m 50 Bear Crawl 50 foot DB OH Carry each arm 10 DB Snatch 10 Push Up 20 Hollow Rock 20 Arch Rock 1 Min Plank Hold Metcon Metcon (Time) 5 Sets 21/16 Cal Assault Bike 18 Push Ups 15m (50 foot) Single Arm DB Overhead… Read more »

09/22/2019

Encinitas – Strongman/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 »

09/21/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 20/15 Cal or Run 400m 1 Wall Walk Up + 2 Push Up x 4 12 light KB Sumo deadlift high pull 10 Push Up 5 Strict Toe to Bar or Hanging Knee Raise + 5 Kipping 10 BB Thruster Mobilize with a partner for 3… Read more »

09/20/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 21/18 Cal 4 Inch Worm 6 Sampson Stretch 10 BarbellGood Morning 8 Single Leg Barbell Deadlift each side (leave out bar) 20 Arch Rock 10 BarbellGood Morning 20 single leg banded hamstring curl each leg 40 Hollow Rock 30 sec kneeling 1/2 split each leg 3… Read more »

09/19/2019

Encinitas – Group Class View Public Whiteboard Warm-up 10 min cap Run 400m or Assault Bike 20/15 Cal 50 foot walking lunge 50 foot bear crawl 15 banded shoulder press 10 Push Up 10 shoulder taps from push up position (go nice and slow) Pec Stretch on Floor 15 V Up 30 Hollow Rock Strength… Read more »

09/18/2019v

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 30 Reverse Single Under 20 Double Under (8 Attempt) 4 Inch Worm 10 Kang Squat (leave bar out) 20 Arch Rock PVC Pass Thru 10 Slow OHS with 2 count pause at bottom 8 Sots Press with BB or PVC Burgener Warm Up Pec Smash… Read more »

09/17/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 21/18 Cal 20 Inverted V UP (using rower) 10 Single leg KB Deadlift each leg 10 DB Push Press 10 BB Good Morning 5 Tall Jerk 5 min mobility Banded Hamstring Stretch Foam Roll Strength Clean and Jerk Every 90 sec for 5 sets 4 Hang… Read more »

09/16/2019

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 »

09/15/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50 foot walking lunge 50 foot bear crawl 20 Banded Glute Bridge 20 Air Squat 20 DB Snatch 30 sec standing wide leg forward fold Metcon Metcon (AMRAP – Rounds) Every 2 minutes, for(4 sets): Station 1 – Run 400m Station 2 – 60-Foot Walking… Read more »

09/15/2019

Encinitas – Strongman/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) 4 Rounds each… Read more »