Workout of the Day

10/28/2019

Announcements Bring a pumpkin in this Thursday for a partner pumpkin WOD. Minimum weight guys 20# and girls 15#. Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4x Wall Walk Up + 2 Push up 10x each side 1/2 kneeling DB Shoulder Press 10 Banded Y out 30 sec each side BB Trap… Read more »

10/27/2019

Encinitas – Group Class View Public Whiteboard Warm-up Assault bike 20/15 Cal or Run 400m 4 Wall Walk Up 10 Wallball 4 Inch Worm 10 Kang Squat 1 mim standing wide leg forward fold Runner Lunge into 1/2 Split Pec Stretch and Pec Smash Pigeon Stretch Trap Smash Metcon Metcon (Time) “800 meter Row 30… Read more »

10/26/2019

Encinitas – Group Class View Public Whiteboard Warm-up 12 Min Cap Run 400m or Row 400m 50′ walking lunge 10 Push Up 4 Wall Walk up 10 Good Morning 20 Hollow Rock Grab a partner and mobilize while talking strategy. Mobility Ideas: Roll out Quads will Barbell Foam Roll with Thoracic Extension Tricep Stretch using… Read more »

10/26/2019

Encinitas – Stronghuman/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…. Carry Pull Carry (Time) 3… Read more »

10/25/2019

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 Metcon 1st today then strength. Start to practice your HS Walks and HS Push Ups… Read more »

10/24/2019

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 »

10/23/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 30/21 Cal 15 Banded Good Morning 10 Single leg KB Deadlift each leg 30 Banded Hamstring Curl 30 sec wide leg forward fold 20 Arch Rock 5 min mobility Banded Hamstring Stretch Foam Roll Strength Deadlift Starting at 80% and building: 5 x 3 x 80%+… Read more »

10/21/2019

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 »

10/20/2019

Encinitas – Group Class View Public Whiteboard Warm-up Assault bike 20/15 Cal or Row 400m 50 foot walking lunge 4 Wall Walk Up 10 Push Up 20 Air Squat 4 Inch Worm 1 mim standing wide leg forward fold 20 reverse table top hold Pec Stretch and Pec Smash Pigeon Stretch Trap SMash CORE 2… Read more »

10/20/2019

Encinitas – Stronghuman/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…. Heavy Heavy (Time) 3 Rounds… Read more »