Workout of the Day

01/08/2020

Encinitas – Group Class View Public Whiteboard Warm-up 10MIN CAP Run 200m 15 Banded Wall Glute Bridge 12 Glute Kick Backs each leg 10 Push Ups 30 Hollow Rock 16 Floor Wipers (8 each side) 10 BB Good Morning 5 BB Front Squat with 4 sec pause at bottom 8 BB Push Press 10 Barbell… Read more »

01/07/2020

Encinitas – Group Class View Public Whiteboard Warm-up 30 Double Under (10 attempt) 6 Single leg KB Deadlift each leg 10 Barbell Good Morning (leave out bar) 30 Double Under (10 attempt) 20 Banded Hamstring Curl each leg 20 Hollow Rock 20 Arch Rock 5 min mobility Foam Roll with Thoracic extension Couch Stretch Banded… Read more »

01/06/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 10 Kang Squat 10 Push Up 5 Strict Pull Up or 10 Ring Row 30 Hollow Rock 10 Alternating Cossack Squat (try BB on back) 30 sec Couch Stretch each leg 30 sec Pigeon Stretch each leg 1 min Figure 4 Lacrosse… Read more »

01/05/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 10 Cal Assault Bike 4 Inch Worm 20 Jumping Lunges 10 Push Ups 10 DB Shoulder Press 10 DB Squats 5 (1) arm DB windmill each side 1 Round 15 V Up 1 min Hollow Hold 10 1 arm OH DB Sit up each side… Read more »

01/05/2020

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…. Yuck (Time) 4 Rounds each… Read more »

01/04/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 20 Air Squat 15 Push Up 10 Wall Ball 10 BB Good Morning 10 BB Side Bend 4 Inch Worm 20 Tuck Up or V Up 20 Hollow Rock 20 Arch Rock 6 min mobility (pick 3) Pigeon Couch Glute Smash Pec Smash Foam Roll… Read more »

01/03/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m or Assault Bike 15/12 4 Inch Worm + 2 Push Up 30 Double Under (45 single under) 20 Banded Glute Bridge off floor 10 Banded Clam shells each leg 10 Banded Y Out 10 Banded Shoulder Press 5 DB Renegade Row Strength 20 Min Continuous… Read more »

01/02/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 10 Scapular Push Up 10 Push Up 20 Hollow Rock 5-8 PVC Pass Thru 10 OHS or 10 Front Squat 20 Banded Face Pulls 5 -8 BB Sots Press Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg Pigeon… Read more »

01/01/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run or Row 400m 50′ Walking Lunges 50′ Bear Crawl 10 Push Ups 4 Wall Walk Up 15 Air squats 15 KB Swing 5 Barbell Hang Clean to Push Press 20 Hollow Rock 20 Tuck Up 20 Arch Rocks or 30 Sec Arch Hold 5 min Mobility… Read more »

12/31/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 30/21 Cal 15 Inverted V UP (using rower) 10 Single leg Crossbody DB Deadlift each side 4 DB Turkish Get Up each side 10 BarbellGood Morning 30 sec Standing Wide Leg Forward Fold then move into 1/2 Splits each side 30 sec. 2-3 min mobility for… Read more »