Workout of the Day

02/13/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m or Assault Bike 15/12cal 10 Air Squat 20 Jumping Lunges 4 Wall Walk Up 10 Push Ups 15 Banded Shoulder Press 10 Barbell Side Bends each side Foam Roll Barbell Quad Smash Glute, Chest, Trap Smash with lacrosse ball Strength 20 min of continuous work… Read more »

02/12/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 6 Sampson Stretch 10 Good Morning 10 Front Squat 8 Press 4 Tall Jerk 1-2 min Barbell Trap Smash in Racks 30 sec Couch Stretch each leg 30 sec Pigeon Stretch each leg 1 min Figure 4 Lacrosse Ball Glute Smash Strength 1 Hang Clean… Read more »

02/11/2020

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 Block Pull… Read more »

02/10/2020

Encinitas – Group Class View Public Whiteboard Warm-up (10 min cap) Run 200m 4 Sampson Stretch 20 Banded Wall Glute Bridge 30 sec Banded wall sit hold 30 sec pigeon each leg 10 Kang Squat 10 Alternating Cossack Squat BB on back (if able) 10 Ring Row or 5 Strict Pull Up 1 min Figure… Read more »

02/09/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 19/16 cal 50′ walking lunge 30 Hollow Rock 10 Push Ups Bike 15/10 Cal 20 KB Swings 1 Conan each direction 1 Rope Climb or 10 Ring Row Mobilize till 12 min past then begin set up and decided which mini WOD you want to start… Read more »

02/09/2020

Encinitas – Stronghuman/Stamina Interval Training View Public Whiteboard Warm-up 2 min Assault Bike then Rump Pump 25’ out and Back Banded Low Quadruped Lateral Walk 10 each leg Banded Quadruped Kick backs 20 Clam Shell each leg 30 sec Banded Wall Glute Bridge 30 sec Banded Glute Pulse 30 sec v-up hollow rock Metcon Bike… Read more »

02/08/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run or Row 400m 15 KB Swing 10 Single Leg KB Deadlfit 10 Push Ups 50′ walking lunge 10 Wall Ball 30 Arch Rocks or 30 Sec Arch Hold 5 min Mobility (pick 3) Banded Hamstring Stretch using Racks Foam Roll hit up Thoracic Extension using your… Read more »

02/07/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 6 Sampson Stretch 15 Kb Swing 10 BB Press 5 Hang Power Snatch 1-2 min Barbell Trap Smash in Racks 30 sec Couch Stretch each leg 30 sec Pigeon Stretch each leg 1 min Figure 4 Lacrosse Ball Glute Smash Strength EMOM for 12 min… Read more »

02/06/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m or Assault Bike 15/12cal 50′ walking lunges 10 Jumping Lunges 4 Wall Walk Up 10 Push Ups 15 Banded Shoulder Press 10 Barbell Side Bends each side (Mobilize till 10 min past) Foam Roll Barbell Quad Smash Glute, Chest, Trap Smash with lacrosse ball Strength… Read more »

02/05/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 600m/500 or Assault Bike 20/15cal 10 Barbell Good Morning (leave out bar) 20 Banded Hamstring Curl each leg into 1 min Banded Hamstring Stretch 1 min standing wide leg forward fold 20 Hollow Rock 20 Arch Rock 5 min mobility Foam Roll with Thoracic extension Couch… Read more »