Workout of the Day

11/15/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 15 Light KB Swing 5 Front Squat 5 Hang Squat Clean 30 Hollow Rock 5 min mobility Foam Roll with Thoracic extension Couch Stretch Banded Hamstring Stretch or Pigeon 2 Hang Squat Cleans + 1 Squat Clean (10 sets building) Spend 5 min working to… Read more »

11/14/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Wall Walk Up 10 Push Ups 15 Banded Shoulder Press 10 Barbell Side Bends each side 2 Turkish Get up each side Foam Roll Barbell Quad Smash Glute, Chest, Trap Smash with lacrosse ball Strength For 20 min cycle through the following progression 4-5… Read more »

11/13/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Inch Worm 10 PVC pass thru 10 PVC OHS 30 sec Pigeon on each side 20 sec Reverse Table Top Hold Focus on some mobility in your hips,ankles, shoulders and pecs. Mobility Foam Roll Lats Foam Roll with Thoracic Extension Trap Barbell Smash Pec… Read more »

11/12/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m or Assault Bike 15/12cal 30 Double under 10 Barbell Good Morning (leave out bar) 20 Banded Hamstring Curl each leg into 1 min Banded Hamstring Stretch 20 Hollow Rock 20 Arch Rock 5 min mobility Foam Roll with Thoracic extension Couch Stretch Banded Hamstring Stretch… Read more »

11/11/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 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 4 Lacrosse Ball Glute Smash 1 min Foam Roll… Read more »

11/10/2019

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 50 foot 1 Arm OH Walk lunge Pec Stretch and Pec Smash Pigeon Stretch Trap Smash Warm up Sled Push Grab a Sandbag and do a 1/2 course warm… Read more »

11/10/2019

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 »

11/09/2019

Encinitas – Group Class View Public Whiteboard Warm-up 15 Min Cap Run 400m or Row 400m 50′ walking lunge 15 Air Squat 10 Push Up 5 Pull Up 10 Good Morning 20 Hollow Rock 1 set of the following: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Grab… Read more »

11/08/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 20 Cal 10 Ring Row 10 Push Ups 10 Air Squats 10 each arm DB Press 10 Wallball Start to warm up pull up or muscle ups Mobilize and build out your WOD Metcon Remember you can build out this WOD anyway you like! First heat… Read more »

11/07/2019

Encinitas – Group Class View Public Whiteboard Warm-up 8 min cap 200m run 50 Bear Crawl 50 foot Lunge 30 Double Under (10 attempts) 10 DB Push Press 10 Push Up 20 Hollow Rock 20 Arch Rock 1 Min Plank Hold Strength 20 min continuous work: Complete both super sets: 3 Super Sets: 8x Supine… Read more »