Workout of the Day

07/24/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50’ Banded Side Step each leg, stop every 5ft and complete 2 squat (25′ each side) 10 Banded Glute Kick back each leg 30 sec Couch Stretch each leg 15 KB Goblet Squat w 2 sec pause 10 Alternating Cossack Squat holding light KB 30… Read more »

07/22/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 20/15 Cal or Assault Bike 15/12 50’ Quadruped Banded side step (25′ each direction) 10 Banded Air Squat in front of squat rack 10 Banded Clam Shells each side 10 Push Up Barbell Quad Smash 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Ankle… Read more »

07/20/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 5 Pull Up (10 ring row) 15 Push Up 10 Wallball 4 Inch Worm 20 Hollow Rocks 15 Arch Rocks 6 min mobility (pick 3) Pigeon Couch Glute Smash Pec Smash Foam Roll Trap Smash Metcon Metcon (Time) Teams of 2 Part A Parnter A… Read more »

07/19/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Wall Walk Up 10 Push up 10 Diamond Push up 10 DB Windmill 10 PVC Pass Thru 10 PVC Snatch Balance Burgener Warm Up Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg Pigeon or Couch Stretch 1 min Foam Roll… Read more »

07/18/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 10 Scapular push up from 10 DB Windmill/side 10 Front Raise with plate 10 1/2 kneeling 1 arm press 30 sec wall sit V-strech 5 Tall Jerk Strength Take a few warm up sets to build to a medium heavy set of… Read more »

07/17/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m 25′ each direction Quadruped Banded Side Crawl 25′ down and back duck walk 10 Kang Squat with Barbell 5 Front Squat with Barbell pause for a 4 count at bottom 30 sec tricep stretch each arm against wall or squat rack 1 min Foam Roll… Read more »

07/16/2019

Encinitas – Group Class View Public Whiteboard Warm-up 200m Run 10 Light DB Clean (1 head of DB touches floor) 15 Plank Hip Dips each side 10 Push Up 5 Strict Chin Up or 12 Ring Row 10 Scapular Push Up 10 T- Push Ups 20 Banded Shoulder Press Mobilize and Stretch Foam Roll Lats… Read more »

07/15/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 500/400m or Assault Bike 25/18 Cal 50’ Banded Side Step (25′ each side) 30 Banded WallGlute Bridge 30 sec Couch Stretch each leg 15 KB Goblet Squat w 2 sec pause 10 Alternating Cossack Squat holding light KB 30 sec Pigeon Stretch each leg 1 min… Read more »

07/14/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 500m or Run 400m 4 Wall Walk Up 10 T Push Up 4 Inch Worm 10 KB SD High Pull 20 reverse table top hold Pec Stretch and Pec Smash Pigeon Stretch Trap SMash CORE 3 Rounds 30 Hollow Rock 1 min forearm Plank 10 BB… Read more »

07/13/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m or Run 200m 4 Inch Worm 10 Push Up 5 Strict Chin Up 1 min wide leg forward fold with added movement 10 BB Kang Squat 10 BB Push Press 5 Thruster 5 OHS Grab a partner and start building stations and practicing movements. Metcon… Read more »