Workout of the Day

06/12/2020

Encinitas – Group Class View Public Whiteboard Warm-up 10 Min Cap Run 200m 10 Push Up 10 Side Plank Rotations each side 20 hollow rock 20 V-up 10 Good Morning 15 Air Squat 30 sec pigeon/each 5 cossack squat each side 30 sec standing wide leg forward fold 5 Empty BB Hang Squat Clean with… Read more »

06/11/2020

Encinitas – Group Class View Public Whiteboard Warm-up Bike or Row 3 min (use whichever machine you will choose for WOD, Bike is priority today) 10 Barbell Glute Bridge 10 Push Ups 10 Ring Rows or 5 Strict Pull Up 20 Barbell Side Bends Foam Roll Barbell Quad Smash Glute, Chest, Trap Smash with lacrosse… Read more »

06/10/2020

Encinitas – Group Class View Public Whiteboard Warm-up 30 Jumping Jacks 20 jump squat 20 jump lunge 30 Mtn Climber 30 Hollow Rocks 4 Sampson Stretch 10 Kang Squat 10 Alternating Cossack Squat 20 BB Glute Bridge 30 sec Couch Stretch each leg 30 sec Pigeon Stretch each leg 1 min Foam Roll Strength Back… Read more »

06/09/2020

Encinitas – Group Class View Public Whiteboard Warm-up 30 Double Under (10 attempts) 10 T-Push Up 30 Double Under (10 attempts) 20 Hollow Rock 30 sec hollow hold 1 min forearm plank 10 Y-out 10 Banded Face Pulls 10 Lateral Raises with either light DB or 2.5#-5#-10# metal plates 10 BB Shoulder Press Lacrosse Ball… Read more »

06/08/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 500m or Bike 3 min 10 inverted V-up using rower or 5 inch worm 10 Jump Squat 10 Jumping Lunges 10 Push Up 10 Good Morning 20 arch rock 30 sec side plank with hip dips each side 1-2 min Banded Hamstring Stretch 6-8 Single Leg… Read more »

06/06/2020

Encinitas – Group Class View Public Whiteboard Warm-up 15 min cap Bike or Row for 4 min 10 Push Ups 30 Hollow Rock 20 Arch Rock 10 BB Good morning 30 sec wide leg forward fold 4 Sampson stretch 30 sec pigeon each side 10 Air squat 10 Wallball Grab an empty barbell and go… Read more »

06/05/2020

Encinitas – Group Class View Public Whiteboard Warm-up 10-12 min CAP 30 Mtn Climbers 10 Push Up 10 Side Plank Rotations each side 20 walking lunge steps 10 Good Morning 20 Air Squat 30 sec couch stretch 5 Hang Squat Clean + Push Press 2-3 min mobility Strength Squat Clean to Overhead BB Cycle 2… Read more »

06/04/2020

Encinitas – Group Class View Public Whiteboard Warm-up Bike or Row 3 min (use whichever machine you will choose for WOD, Bike is priority today) 10 Barbell Glute Bridge 10 Push Ups 10 Ring Rows or 5 Strict Pull Up 20 Barbell Side Bends Foam Roll Barbell Quad Smash Glute, Chest, Trap Smash with lacrosse… Read more »

06/03/2020

Encinitas – Group Class View Public Whiteboard Warm-up 30 Jumping Jacks 10 T-Push Up 20 Hollow Rock 30 sec hollow hold 1 min forarm plank 10 Lateral Raises with 2.5#-5#-10# metal plates 10 BB Shoulder Press Barbell trap smash Strength 20 min cap Press 2-3 warm up sets then… 4 sets of 8 reps with… Read more »

06/02/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 500m or Bike 3 min 10 inverted V-up using rower or 5 inch worm 10 Box Jump 10 Push Up 10 Good Morning 20 arch rock 30 sec side plank with hip dips each side 1-2 min Banded Hamstring Stretch 6-8 Single Leg BB Deadlift Strength… Read more »