Workout of the Day

07/12/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min CAP) Run 200m 4 Wall Walk Up 10 Push up 20 Banded face pulls 10 DB Windmill each side 10 PVC Pass Thru Burgener Warm Up Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg Pigeon or Couch Stretch 1 min Foam… Read more »

07/11/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min cap) 30 Elbow Jacks Bear Crawl to east end of gym 15 Plank Hip Dips each side 4 Wall Walk Ups 10 Ring Row or 5 Strict Chin Up (supinated grip) 20 Banded Y out 20 sec table top hold 2 Cartwheels each direction Mobilize… Read more »

07/10/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50’ Banded Side Step each leg (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 sec Pigeon Stretch each leg 1 min… Read more »

07/09/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 10 Scapular Push Ups from (Table top position) 10 DB Windmill/side 10 1/2 kneeling 1 arm press 30 sec wall sit V-strech 5 Tall Jerk Mobility 3-5 min Lat Roll out Trap Smash Pec Smash Thoracic extension with weighted anchor Strength Split… Read more »

07/08/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 20/15 Cal or Assault Bike 15/12 50’ Quadruped Banded side lunge (25′ each direction) 10 Banded Airs squat in front of squat rack 10 Banded Clam Shells each side 20 Banded Glute Bridge (use the wall if you like) 10 Push Up 10 Wallball Barbell Quad… Read more »

07/07/2019

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 5 Strict Pull Up 10 Good Morning 1 Rope Climb or (6 Ring Row) 30 Banded Hamstring Curls each leg (if you have a thick band do 40… Read more »

07/05/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m or Row 500m (whichever you will use in WOD) 4 Sampson Stretch 4 Inch Worm 20 Air Squats 10 DB Cleans 10 BB Good Morning 5 Strict Pull Ups 30 Hollow Rocks 20 Arch Rock or 20 sec superman hold with remaining time in 15… Read more »

07/04/2019

Encinitas – Group Class View Public Whiteboard Warm-up Grab a partner: then warm up together Run 400m or Row 500m or Assault Bike 20/15 cal 30 Double Under or 50 SIngle Under 15 jumping lunge 4 Inch Worm + 3 Push Up with each inchworm 20 Air Squat 20 Hollow Rock 10 KB Swing at… Read more »

07/03/2019

Encinitas – Group Class View Public Whiteboard Warm-up 10 min Cap Row 400m 10 Inverted V Up 30 Double Under or 45 Single Under 50′ walking lunge 10 Good Morning with Band or Barbell 10 Banded Glute Kick Back 15 Banded Glute Bridge with feet on Floor 10 Barbell Front Racked Squat w 2 count… Read more »

07/02/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min CAP) Run 400m or Assault bike 18/14 CAL 4 Wall Walk up + 2 Push ups after each one 30 sec Pec Stretch on floor. 10 Scapular Push Up (from table top position) 10 x out 10 y out 10 DB Push Press Lacrosse Ball… Read more »