Workout of the Day

09/05/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m or Assault Bike 20/15 Cal 4 Wall Walk Ups 10 Scapular Push Up from knees (table top position) 10 Push Ups 10 Ring Row or 5 Strict Pull Up 30 Hollow Rock Mobilize and Stretch Foam Roll Lats Smash Pecs Smash Triceps/Stretch on wall Strength… Read more »

09/04/2019

Encinitas – Group Class View Public Whiteboard Warm-up 30 Alternating single leg single under 30 Double Under (10 attempt) 50’ Banded side step (25′ each side) 10 Banded Clam Shells each side 15 Banded Glute Bridge feet on wall (band above Knees, drive them out) 10 BB Kang Squat Barbell Quad Smash 1 min Figure… Read more »

09/03/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 21/18 Cal 4 Inch Worm 6 Sampson Stretch 10 Barbell Good Morning 8 Single Leg Barbell Deadlift each side (leave out bar) 20 Arch Rock 40 Hollow Rock 30 sec kneeling 1/2 split each leg 30 sec wide leg standing forward fold 3 min additional mobility… Read more »

09/02/2019

Encinitas – Group Class View Public Whiteboard Warm-up Pick a partner and go through the following, share equipment as needed to warm up. Row 20/15 Cal or Run 400m 15 light KB swing 20 Air Squat 10 BB Good Morning 10 Wallball 10 Push Up 10 BB Push Press 6 min mobility (pick 3) Pigeon… Read more »

09/01/2019

Encinitas – Group Class View Public Whiteboard Warm-up 30/24 Cal Row 4 Inch Worm 15 KB Swing 5 Strict Toe to Bar + 5 Kipping Toe to Bar 10 DB Windmill 1 mim standing wide leg forward fold Pec Stretch Pigeon Stretch CORE 2 Rounds 20 Hollow Rock 20 Arch Rock 20 V Up Metcon… Read more »

06/02/2019

Encinitas – Strongman/Stamina Interval Training View Public Whiteboard Warm-up 2 min Assault Bike 25′ each direction lateral side step 10 each leg Banded Quadruped Kick backs 25 Banded Wall Glute Bridge Go push and pull heavy stuff around 2 min… try to focus on glutes firing…. Yuck (Time) 4 Rounds each alternating with a partner…. Read more »

08/31/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 20/15 Cal or Run 400m 15 light KB swing 5 Strict Pull Up or 10 Ring Row 10 Push Up 10 BB Push Press 15 V Up 30 Hollow Rocks 20 Seated Leg Lifts 6 min mobility (pick 3) Pigeon Couch Glute Smash Banded Shoulder Mobility… Read more »

08/30/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 10 KB Goblet Squat 20 KB Swing 10 Push Up 10 Push Press 5 Tall Jerk 5 Hang Squat Clean 30 sec Pigeon each side 30 sec Barbell Trap Smash each side 2min additional mobility Strength Advanced Athletes 2 Sets 2 Hang Squat Clean +… Read more »

08/29/2019

Encinitas – Group Class View Public Whiteboard Warm-up Assault Bike 20/15 Cal or Row 500m 4 Wall Walk Ups 10 Scapular Push Up 10 Push Ups 5 Diamond Push Up 10 Plate Front Raise 15 Banded Shoulder Press Mobilize and Stretch Foam Roll Lats Smash Pecs Smash Triceps/Stretch on wall Strength Gymnastics (20 min Cap)… Read more »

08/28/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50’ Banded side step (25′ each side) 10 Banded Clam Shells each side 15 Banded Glute Bridge (band above Knees, drive them out) Barbell Quad Smash 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Ankle Mobility or Foam Roll 1 min each leg… Read more »