Workout of the Day

05/12/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m or Assault Bike 15/12cal 30 Double under 10 Barbell Good Morning (leave out bar) 20 Banded Hamstring Curl each leg into 1 min Banded Hamstring Stretch 20 Hollow Rock 20 Arch Rock 5 min mobility Foam Roll with Thoracic extension Couch Stretch Banded Hamstring Stretch… Read more »

11/11/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Sampson Stretch 10 Kang Squat 10 KB Goblet Squat w 2 sec pause 10 Alternating Cossack Squat holding light KB 30 sec Couch Stretch each leg 30 sec Pigeon Stretch each leg 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Foam Roll… Read more »

05/10/2020

Encinitas – Group Class View Public Whiteboard Warm-up Assault bike 20/15 Cal or Run 400m 4 Wall Walk Up 10 T Push Up 4 Inch Worm 1 mim standing wide leg forward fold Pec Stretch and Pec Smash Pigeon Stretch Trap Smash CORE 2 Rounds 20 Hollow Rock 1 min forearm Plank 20 V Up… Read more »

05/09/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 20/15 Cal or Run 400m 20 Walking Lunges 10 Wallball 15 V Up 30 Hollow Rocks 15 light KB swing each 45 sec Pigeon each leg Pick 2 Glute Smash Banded Shoulder Mobility Pec Smash Foam Roll Trap Smash” Metcon Metcon (AMRAP – Reps) AMRAP (with… Read more »

05/08/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 50’ Quadruped Banded Side step (25′ each side) 30 Wall Glute Bridge 30 Wall Glute Pulses 4 Inch Worm 10 PVC pass thru 10 PVC OHS 30 sec Pigeon on each side 20 sec Reverse Table Top Hold Focus on some mobility in your hips,… Read more »

05/07/2020

Encinitas – Group Class View Public Whiteboard Warm-up 50 Double Under or 80 single Bear Crawl to west end of gym 4 Wall Walk Ups with 5 sec hollow hold position in HS 10 Push Ups 3 Close Grip Chin Ups 3 WIde Grip Chin Ups Mobilize and Stretch Foam Roll Lats Smash Pecs Banded… Read more »

05/06/2020

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m or Assault bike 18/15 CAL 4 Inch Worms with 3 Push ups after each one 30 sec Pec Stretch on floor. 10 x out 10 y out 1 min Lacrosse Ball Pec smash using squat rack column finish with tricep stretch on Racks 10 Barbell… Read more »

05/05/2020

Encinitas – Group Class View Public Whiteboard Warm-up Row 400m or Assault Bike 15/12cal 10 Barbell Good Morning (leave out bar) 20 Banded Hamstring Curl each leg into 1 min Banded Hamstring Stretch 10 single leg DB deadlift each leg 20 Hollow Rock 20 Arch Rock 5 min mobility Foam Roll with Thoracic extension Couch… Read more »

05/03/2020

Encinitas – Group Class View Public Whiteboard Warm-up Assault bike 20/15 Cal or Run 400m 4 Wall Walk Up 10 T Push Up 4 Inch Worm 50 foot 1 Arm OH Walk lunge Pec Stretch and Pec Smash Pigeon Stretch Trap Smash Metcon Metcon (Time) 5 Rounds 20/15 Cal Bike, Row 300/250m, or Run 200m… Read more »

05/02/2020

Encinitas – Group Class View Public Whiteboard Warm-up 15 Min Cap Run 400m or Row 400m 50′ walking lunge 15 Air Squat 10 Push Up 5 Pull Up or 10 DB/BB Row 10 Good Morning 20 Hollow Rock 1 set of the following: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat… Read more »