Workout of the Day

07/01/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min cap) Row 500m/400m or Assault Bike 20/15 Cal 50’ Quadruped Banded Side Step (25′ each side) 10 Clam Shell Side Bridge per leg 10 Kang Squat 10 Alternating Cossack Squat (try with BB on back) 30 sec Couch Stretch each leg 30 sec Pigeon Stretch… Read more »

06/30/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 500m or Assault Bike 20/15 Cal 50′ walking lunge 10 Push Ups 10 Single Leg KB Deadlift 10 Dips 20 Banded Hamstring Curl each leg 1 min banded Hamstring Mobility each leg 2 Rounds 16 Straddle V Up 16 Floor Wipers 16 Leg Lifts 16 (8… Read more »

06/30/2019

Encinitas – Strongman/Stamina Interval Training View Public Whiteboard Warm-up 2 min Assault Bike 10 Clam Shell Hip Raise /each 10 each leg Banded Quadruped Kick backs 25 Banded Wall Glute Bridge 24 Banded Glute Pulse Go push and pull heavy stuff around 2 min… try to focus on glutes firing…. Yuck (Time) 4 Rounds each… Read more »

06/29/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m or Row 500m 50′ walking lunge 10 Push Up 20 Air Squat 10 BB Hang Power Snatch 15 Good Morning Barbell or Banded Spend 5 Min Mobilizing then find a partner and begin to set up. Metcon Metcon (Time) 2 Person Partner WOD
 Both partners… Read more »

06/28/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50′ Walking Lunge 50′ duck walk 10 banded clam shell each leg Follow through the flow 2x in the video, complete 3 reps with each arm of each exercise. https://youtu.be/4sdb-QrfnuU Grab a BB and try out a few OHS Spend a few more minutes mobilizing… Read more »

06/27/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min cap) Run 200m 20 Banded Glute Bridge feet on floor 12 Glute Kick Backs each leg https://www.youtube.com/watch?v=bd-mUlIGt54 10 Push Ups 20 Barbell Side Bends 10 BB Seated Good Morning https://youtu.be/S7WGAvaGxOw Foam Roll Barbell Quad Smash Glute, Chest, Trap Smash with lacrosse ball THEN go through… Read more »

06/26/2019

Encinitas – Group Class View Public Whiteboard Warm-up 2 Rounds (10 min Cap) 25/18 Cal Row or 20/14 Cal Assault Bike 8 Single Leg Crossbody KB or DB Deadlift/each leg 12 DB Power Clean (only one head of DB Touches floor) 8 DB Shoulder Press 30 Banded Hamstring Curls 1 min wide leg Forward Fold… Read more »

06/25/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 30 Single Under 20 Double Under (10 attempts) 4 Inch Worm 20 Arch Rock 30 sec side plank each side Pull Up Prep Set 1 Narrow Grip Chin Up x 2 Set 2 Slight Narrow Chin up x 2 Set 3 Normal Grip Chin up… Read more »

06/24/2019

Encinitas – Group Class View Public Whiteboard Warm-up (12 min Warm Up, then begin warming up front squats) Run 200m/ Assault Bike 20/15 cal 50′ Banded KB Goblet Racked Weighted Side Steps every 5′ stop and complete 2 squats. (25′ each leg leading) 20 Banded Glute Bridge feet on Wall 10 Banded Glute Kick Back… Read more »

06/23/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 500m or Assault Bike 20/15 Cal 50′ walking lunge 10 Push Ups 10 Single Leg KB Deadlift 10 Dips 20 Banded Hamstring Curl each leg 1 min banded Hamstring Mobility each leg 2 Rounds 16 Straddle V Up 16 Floor Wipers 16 Leg Lifts 16 (8… Read more »