Workout of the Day

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 »

06/23/2019

Encinitas – Strongman/Stamina Interval Training View Public Whiteboard Warm-up 2 min Assault Bike or Row 10 Clam Shell Hip Raise /each 10 each leg Banded Quadruped Kick backs 20 Banded Wall Glute Bridge 20 Banded Glute Pulse Go push and pull heavy stuff around 2 min… try to focus on glutes firing…. Light and Fast… Read more »

06/22/2019

Encinitas – Group Class View Public Whiteboard Warm-up Pick a partner before the warm up. During Warm Up work together to get the equipment ready. Run 400m 15 Air Squat 10 Push Up 5 Pull Up 10 Wallball 10 KB Swing 10 BB Push Press 20 V Up 30 Hollow Rock Metcon Metcon (AMRAP –… Read more »

06/21/2019

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 »

06/20/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 min CAP) Run 200m 30 Alternating Single Under 20 Double Under (10 attempts) 10 Triple Under (5 attempts, or 10 more double under attempts) 4 Inch Worm 20 Arch Rock 30 sec side plank each side Pull Up Prep Set 1 Narrow Grip Chin Up x… Read more »

06/19/2019

Encinitas – Group Class View Public Whiteboard Warm-up 2 Rounds (10 min Cap) 20/14 Cal Assault Bike 12 Elbow Plank to Tall Plank (leading with each arm for 6 reps each) https://youtu.be/7lkTAaNWZj8 8 Single Leg Crossbody KB Deadlift/each 30 Banded Hamstring Curls 1 min wide leg Forward Fold Strength Power Clean EMOM Spend 5 minutes… Read more »

06/18/2019

Encinitas – Group Class View Public Whiteboard Warm-up (10 MIN CAP) Run 200m 1 Wall Walk Up + 2 Push up x 4 10 Scapular Push Ups (table top position “knees on floor”) 1 Conan each direction 4 DB Turkish Get Up 10 1/2 kneeling DB Press 10 Banded Y out 30 Hollow Rock Additional… Read more »

06/17/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50′ Banded Lateral Side Step (25′ each leg leading) 20 Banded Glute Bridge feet on Wall 10 Banded Clam Shell each side 10 DB Thruster (Tempo 3 count down, 1 count pause at bottom, explode back up, then return 3 count down to bottom) 40… Read more »

06/16/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50′ ninja kicks 50′ bear crawl 20 light KB Swing 30 sec Standing Wide leg forward fold 20 V Up 1 min side plank each side 40 Hollow Rocks Spend some time mobilizing Shoulders/Chest/Back/Hamstrings/Hips/Glutes Couch Stretch Pec Smash Banded Shoulder Stretches Foam Roll Back Pigeon… Read more »

06/16/2019

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 »