Workout of the Day

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 »

01/16/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m or Assault Bike 15/12cal 4 Wall Walk Up 10 Push Ups 10 DB Hang Squat Cleans 15 Banded Shoulder Press 10 Barbell Side Bends each side 2 BB Turkish Get Ups each side Strength 20 min of continuous work. Strict HSPU* DB Turkish Get Up… Read more »

01/15/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m or Assault Bike 15/12cal 25′ each side Quadruped “table top position” banded side step 10 Clam Shells 10 Banded Squat in front of a squat rack 8 DB Hang Squat Clean 1/2 kneeling DB Shoulder Press 8 DB Windmill each side 5 Tall Jerk 1… Read more »

01/14/2020

Encinitas – Group Class View Public Whiteboard Warm-up 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 20 Hollow Rock 20 Arch Rock 5 min mobility Foam Roll with Thoracic extension Couch Stretch Banded Hamstring Stretch Strength All Deadlifts… Read more »

01/13/2020

Encinitas – Group Class View Public Whiteboard Warm-up 30 Double Under (10 attempt) 4 Sampson Stretch 30 Double Under (10 attempt) 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… Read more »

01/12/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50′ walking lunge 50′ duck walk 4 Inch Worm + 3 Push Up with each inch worm 8 Wallball 5 Strict Pull Up 10 Kb Swing 30 Banded Hamstring Curls each leg (if you have a thick band do 40 double leg curl) add in… Read more »

01/12/2020

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…. Carry Pull Carry (Time) 3… Read more »

01/11/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 20/15 Cal or Run 400m 20 Walking Lunges 30 Double Under or 50 Singles 10 Toe to Bar or Hanging Knee Raise 10 Push Up 4 Wall Walk Up 8 Kang Squat 8 BB Thruster Pick 2 Glute Smash Banded Shoulder Mobility Pec Smash Foam Roll… Read more »

01/10/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 25′ each side Quadruped “table top position” banded side step 10 Banded Clam Shells 10 Banded Squat in front of a squat rack 8x 1/2 kneeling DB Shoulder Press 8 DB Windmill each side a few PVC pass thru 5 PVC OHS 8 BB OHS… Read more »

01/09/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m or Assault bike 18/15 CAL 4 Inch Worms with 3 Push ups after each one 30 sec Pec Stretch on floor. 15 Banded Shoulder Press 1 min Lacrosse Ball Pec smash using squat rack column 30 Hollow Rock 20 V Up 10 Side Plank Hip… Read more »