Workout of the Day

09/14/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 4 Inch Worm 10 DB Clean + Press 10 Push Up 5 Strict Pull UP 10 BB Good Morning (leave bar out) mobility till 10 min past Metcon Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run… Read more »

09/13/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50’ Quadruped Banded Side Step (25′ each side) 10 Banded Clam Shell each Side 10 BB Kang Squat 10 Alternating Cossack Squat (try it with BB on Back) 30 sec BB Quat Smash 30 sec Couch Stretch each leg 30 sec Pigeon Stretch each leg… Read more »

09/12/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 20 Banded Glute Bridges with feet on wall 10 Banded Glute Pulse in full Bridge with feet on wall 4 Wall Walk Ups 10 Scapular Push Up 10 Push Ups 5 Diamond Push Up Mobilize and Stretch Foam Roll Lats Smash Pecs Smash Triceps/Stretch on… Read more »

09/11/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min Cap) Run 200m 1 Wall Walk Up + 3 Push Up x 3 8 Half Kneeling Bottom Up KB Press/arm 15 KB Goblet Squat 10 Strict Pull Ups or 15 Ring Dips 30 Hollow Rock 30 Arch Rock Mobility Banded Shoulder Mobility Foam Roll with… Read more »

09/10/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min Cap) Run 200m or Assault Bike 20/15 Cal 30 Reverse Single Under 30 Double Under 10 Scapular Push Up from knees (table top position) 10 Push Ups 10 Plate raise 10 PVC OHS Burgener Warm Up Mobilize and Stretch Foam Roll Lats Smash Pecs Smash… Read more »

09/09/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 21/18 Cal 4 Inch Worm 6 Sampson Stretch 10 BarbellGood Morning 30 Banded Hamstring Curl 20 Arch Rock 20 Hollow Rock 30 sec kneeling 1/2 split each leg 3 min additional mobility or until 15 min past Strength Deadlift working up to heaviest 2 Reps across… Read more »

09/08/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 500/400m 50′ bear crawl 10 Good Morning 10 push up 10 Box Jump 10 dips CORE 2 Rounds 20 Hollow Rock 20 Arch Rock 1 Min Plank Hold Metcon Metcon (4 Rounds for time) Every 8 minutes, for 32 minutes (4 sets), perform the following for… Read more »

09/08/2019

Encinitas – Strongman/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 Run for it (Time) 3 Rounds… Read more »

09/07/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run or Row 21/18 Cal 4 Inch Worm 6 Sampson Stretch 10 BarbellGood Morning 8 Single Leg Barbell Deadlift each side (leave out bar) 10 Front Squat 40 Hollow Rock 30 sec kneeling 1/2 split each leg 3 min additional mobility or until 15 min past Metcon… Read more »

09/06/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 10 KB Goblet Squat 20 KB Swing 10 Push Up 10x 1/2 kneeling Press KB or DB 5 Tall Jerk 5 Hang Squat Clean 30 sec Pigeon each side 30 sec Barbell Trap Smash each side 2min additional mobility Strength EMOM for 90 sec for… Read more »