Workout of the Day

11/06/2019

Encinitas – Group Class View Public Whiteboard Warm-up 10 min cap Row 30/21 Cal 15 Hamstring Curl using rower seats 20 Russian KB Swing 4 Turkish Get Up each side 10 Barbell Good Morning 1 min wide leg forward fold 30 sec 1/2 spit each leg 2-3 min mobility Banded Hamstring Stretch Foam Roll Strength… Read more »

11/05/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 500m 4 Inch Worm 10 Kang Squat (leave bar out) 30 Arch Rock 10 BB Front Squat with a 2 sec pause at bottom 10 BB Push Press 5 Hang Squat Clean 5 Tall Jerk 2-3 min mobility Roll out Quads will Barbell Foam Roll with… Read more »

11/04/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50’ Quadruped Banded Side Step (25′ each side) 20 Wall Glute Bridge 10 Wall Glute Pulses 10 Kang Squat 10 Alternating Cossack Squat BB Quad Smash 30 sec Pigeon Stretch each leg 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Figure 4 Lacrosse… Read more »

11/03/2019

Encinitas – Group Class View Public Whiteboard Warm-up Bike 15/12 Cal Row 300/200 50′ walking lunge WIDE LEG FF PIGEON CALF STRETCH FOAM ROLL 3-5 MIN ADDITIONAL MOBILITY START WOD AT 15 PAST EXPECTED TIME TO TAKE 40-45 MIN Metcon Metcon (Time) 5 Sets 
Row 600/500m Sled Push down and back 200’ Sandbag Carry
 Assault… Read more »

11/03/2019

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 »

11/02/2019

Encinitas – Group Class View Public Whiteboard Warm-up 15 Min Cap Run 200m 10 single leg single under each side 30 Double Under (10 attempts) 10 Kang Squat (leave bar out) 15 KB Swing 10 BB Thruster 2-3 min mobility Roll out Quads will Barbell Foam Roll with Thoracic Extension Tricep Stretch using wall or… Read more »

11/01/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Inch Work 10 Push Up 10 Box Jumps with step down 10 DB Hang Clean to Push Press 10 Air Squat 30 sec pigeon each side 30 sec couch stretch each side Banded Ankle Mobility if needed for pistols Work on Pistols Begin to… Read more »

10/31/2019

Announcements Bring a pumpkin in this Thursday for a partner pumpkin WOD. Minimum weight guys 20# and girls 15#. Encinitas – Group Class View Public Whiteboard Warm-up (8 min CAP) Run 200m 10 single leg single under each side 30 Double Under (10 attempts) 4 Wall Walk Up 15 light KB Swing 10 Kang Squat… Read more »

10/30/2019

Announcements Bring a pumpkin in this Thursday for a partner pumpkin WOD. Minimum weight guys 20# and girls 15#. Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50’ Banded side steps 10 Banded Airs squat in front of squat rack 10 Banded Clam Shells each side 20 Banded Glute Bridge on Wall (band… Read more »

10/29/2019

Announcements Bring a pumpkin in this Thursday for a partner pumpkin WOD. Minimum weight guys 20# and girls 15#. Encinitas – Group Class View Public Whiteboard Warm-up Row 3 min 10 Inverted V UP (using rower) 30 Banded Hamstring Curls 4 Inch Worm 10 BB Good Morning 10 Single leg BB Deadlift each leg 20… Read more »