Workout of the Day

01/24/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 4 inch worm 1/2 kneeling DB Shoulder Press 8 DB Windmill each side a few PVC pass thru 5 Barbell Hang Muscle Snatch 30 Hollow Rock 20 Arch Rock 10 side plank hip dips each side Strength 2 sets of 3 Muscle Snatch at 30-50%… Read more »

01/23/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m or Assault Bike 15/12cal 20 Banded Wall Glute Bridge 12 Table Top position Glute Kick Backs each leg 4 Wall Walk Up 10 Push Ups 15 Banded Shoulder Press 10 Barbell Side Bends each side Spend 2-3 min reviewing videos while mobilizing: Foam Roll Barbell… Read more »

01/22/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 6 Sampson Stretch 8 DB Hang Squat Clean 8 Kang Squat 10 Press 5 Tall Jerk 30 sec Couch Stretch each leg 30 sec Pigeon Stretch each leg 1 min Figure 4 Lacrosse Ball Glute Smash Smash Pecs with Lacrosse Ball Barbell Trap Smash Strength… Read more »

01/21/2020

Encinitas – Group Class View Public Whiteboard Warm-up (Warm up & Mobility cap 10 mins) 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 Barbell Deadlift 20 Hollow Rock 20 Arch Rock Mobility Foam Roll with… Read more »

01/20/2020

Encinitas – Group Class View Public Whiteboard Warm-up (10 min max warm up) Run 200m or Assault Bike 15/12 Cal 4 Sampson Stretch 6 Kang Squat 7 Prisioner Squat 8 Alternating Cossack Squat (try a couple with the bar on your back) 10 Banded Clam Shells/ each leg 10 Banded (table top position) Glute kick… Read more »

01/19/2020

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

01/19/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 500/400m 10 Push Up 4 Inch Worm Assault Bike 12/8 Cal 10 KB Swing 10 Dumbbell Thruster 5 Devils Press 10 OH Weighted Sit Up Mobilize till 15 min past Metcon Metcon (Time) 3 Rounds: Run 400m 15 Hang Power Clean 10 Thruster BB 95/65 (Rx+115/80)… Read more »

01/18/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m or Row 500m 50’ duck walk 50′ ninja kick 15 KB Swing 10 Push Up 10 V up 20 Hollow Rock 5 Toe to Bar 20 BB Good Morning 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Ankle Mobility (if needed) 1 min… Read more »

01/17/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 6 Sampson Stretch 10 Medball Clean (use workout weight) 5 Kang Squat 10 Press PVC Pass Thru BB or PVC SOTS press 5 OHS Burgener Warm Up 30 sec Couch Stretch each leg 30 sec Pigeon Stretch each leg 1 min Figure 4 Lacrosse Ball… Read more »