Workout of the Day

08/27/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min CAP) Run 200m or Assault Bike 20/15 Cal 30 Reverse Single Under 30 Double Under 4 Wall Walk Ups 10 Scapular Push Up from knees (table top position) 10 Push Ups Burgener Warm Up Mobilize and Stretch Foam Roll Lats Smash Pecs Smash Triceps/Stretch on… Read more »

08/26/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 21/18 Cal 4 Inch Worm 6 Sampson Stretch 10 BarbellGood Morning 8 Single Leg Barbell Deadlift each side (leave out bar) 20 Arch Rock 40 Hollow Rock 30 sec kneeling 1/2 split each leg 30 sec wide leg seated forward fold (pancake stretch) 3 min additional… Read more »

08/25/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 15 KB Swing 4 Wall Walk Up 10 Push Up 10 Light 1 arm DB Thruster 1 Rope Climb or 10 Ring Row 5 Strict toe to bar 5 Strict Pull Up 10 BB Good Morning Mobilize till 15 min past Metcon Metcon (Time) Run… Read more »

08/25/2019

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…. Carry Pull Carry (Time) 3… Read more »

08/24/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 20/15 Cal or Run 400m 50 foot Walking Lunges 4 inch worms 5 DB Snatch (each side) 5 DB Clean to OH (each side) 10 Push Up 10 Kb Swing 15 V Up 30 Hollow Rocks Pick 2 Glute Smash Banded Shoulder Mobility Pec Smash Foam… Read more »

08/23/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 21/18 Cal 20 Inverted V UP (using rower) 10 DB Clean 10 BarbellGood Morning 45 sec wide leg forward fold 10 Barbell Push Press 5 Push Jerk 2-3 min mobility Trap Smash Banded Hamstring Stretch Foam Roll Strength 5 sets 1 Hang Power Clean + 1… Read more »

08/22/2019

Encinitas – Group Class View Public Whiteboard Warm-up 20/16 Cal Assault Bike or 500/400m Row 6 Sampson Stretch 10 Kang Squat (leave bar out) 10 1/2 kneeling bottom up KB Press 20 Arch Rock PVC Pass Thru 5 Slow OHS with 2 count pause at bottom 10 Sots Press with BB or PVC Grab Barbell… Read more »

08/21/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 50’ Quadruped Banded Side Step (25′ each side) 20 Wall Glute Bridge 10 Wall Glute Pulses 10 Rack Facing Air Squat w 2 sec pause 10 Alternating Cossack Squat 30 sec Couch Stretch each leg 30 sec Pigeon each leg 1 min Figure 4 Lacrosse… Read more »

08/20/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min cap) Run 200m 15 Plank Hip Dips each side 4 Wall Walk Ups 10 Scapular Push Up 10 T- Push Ups 6 Diamond Push Up 20 sec Reverse Table Top Hold Mobilize and Stretch Foam Roll Lats Smash Pecs Accessory work Continue Cycling through Rounds… Read more »

08/19/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 500m 5 Inch Worm + 2 Push Up with each inch worm 10 Single leg KB Deadlift each leg 20 BarbellGood Morning 20 single leg banded hamstring curl each leg 5 min mobility Banded Hamstring Stretch Foam Roll Strength Deadlift All touch and go: 2 sets… Read more »