Workout of the Day

05/22/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m 10 Inverted V Up on Rower 10 Push Up 2 Wall Walk Up 20 Arch Rock 10 Good Morning 10- 1/2 kneeling DB Press each arm 10 Banded Front Raise Strength 1-1/4 Front Squat Warm Up to a medium-heavy set of 6 Reps the go… Read more »

05/21/2020

Encinitas – Group Class View Public Whiteboard Warm-up 400m Row or Run 4 Inch Worm 10 Push Ups 20 Banded Glute Bridge (back on bench) 20 Arch Rocks 2-3 min mobility Roll out Quads will Barbell Foam Roll with Thoracic Extension Tricep Stretch using wall or foam roller Lat Barbell Smash Trap Barbell Smash Strength… Read more »

05/20/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 30/21 Cal, Bike 35/25 or Run 400m 15 Banded or Prisoner Good Morning 10 Single leg KB Deadlift each leg 30 Banded Hamstring Curl or Hamstring Curl using Rower 30 sec wide leg forward fold 20 Arch Rock 5 min mobility Banded Hamstring Stretch Foam Roll… Read more »

05/19/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 inch worm 10 light DB Windmill each arm 10 Barbell Front Squat 10 Barbell Push Press 5 Tall Jerk Mobility Foam Roll Lats Smash Traps Smash Pecs Strength *if you are limited on weight… go as heavy as you can and then finish out… Read more »

05/18/2020

Encinitas – Group Class View Public Whiteboard Warm-up 2 min Assault Bike or Row 400m 6 Sampson Stretch 25′ banded side step 10 Banded Glute Bridge 10 Clam Shells each side 5 BB Back Squat TEMPO 3331 10 Cossack squat each side with or without BB 5 min of Mobility Foam Roll with thoracic extension… Read more »

05/17/2020

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 »

05/16/2020

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 »

05/15/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run/Row/Bike 4 min 4 inch worm 8 scapular push ups 10 push ups 10 DB windmill each side 10 1/2 kneeling single arm DB Press each side 10 light DB side raises 5 Push Press 5 Tall Jerk Shoulder mobility as needed. Strength All 3 sets across… Read more »

05/14/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 30 Arch Rocks 10 Side Plank rotations each 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… Read more »

05/13/2020

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 above Knees, drive them out) Barbell Quad Smash 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Ankle… Read more »