Workout of the Day

12/30/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 15 KB Goblet Squat w 2 sec pause 10 Push Up 10 Banded Clam Shells each side 10 Banded Glute Kick Back each leg 1 min Figure 4 Lacrosse Ball Glute Smash 1 min each leg Pigeon (option elevated) or Couch Stretch Strength Back Squat:… Read more »

12/29/2019

Encinitas – Stronghuman/Stamina Interval Training View Public Whiteboard Warm-up 2 min Assault Bike then Rump Pump 10 banded High Knee March 10 banded kick back 10 clam shell hip lift each side 20 Banded Wall Glute Bridge 20 Banded Glute Pulse Push Sleds and carry sandbags half course Metcon Double Trouble (Time) 3 Rounds each… Read more »

12/29/2019

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 20 reverse table top hold Pec Stretch and Pec Smash Pigeon Stretch Trap SMash Metcon For time: 30-25-15-10 reps for time of:… Read more »

12/28/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Inch Worm 10 Push Up 10 Air Squat 30 Double Under or 50 single under 20 light KB swing 10 DB Squat 10 DB Push Press 3-5 min mobility (pick 3) Pigeon Couch Glute Smash Pec Smash Foam Roll Trap Smash Metcon 2 person… Read more »

12/27/2019

Encinitas – Group Class View Public Whiteboard Warm-up 50 foot Crabwalk 50 foot Bear Crawl 4 Wall Walk Up 8 Half Kneeling Bottom Up KB Press/arm 10 Y out 10 X out 10 Push Ups 30 Hollow Rock 30 Arch Rock Foam Roll with Thoracic Extension Foam Roll Lats Lacrosse Ball Smash into TRAPS and… Read more »

12/26/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 25′ duck walk 25′ ninja kicks 5 Inch Wom 15 Push Up 10 medball clean 10 Kang Squat 15 Straddle V Up 30 Hollow Rocks 15 Arch Rocks 30 Leg Lifts Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD only 1 person works at… Read more »

12/24/2019

Encinitas – Group Class View Public Whiteboard Warm-up Row 21/18 Cal 20 Inverted V UP (using rower) 10 single leg KB deadlift each leg 10 BarbellGood Morning (leave out bar) 45 sec wide leg forward fold 30 Banded HS Curl into Banded HS Stretch 5 min mobility additional mobility of your choice. Strength Deadlift Take… Read more »

12/23/2019

Encinitas – Group Class View Public Whiteboard Warm-up 15-20 min to warm up and set up equipment 50′ walking lunge 5 Wall Walk Up 5 Pull Up 10 Push Up 10 Air Squat 10 Barbell Good Morning 10 BB Push Press Mobilize 3-5 min … begin setting up stations and practicing all the movements Metcon… Read more »

12/22/2019

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Inch Worm 25′ Banded Quadruped Side Walk each direction 20 Banded Glute Bridge 1 mim standing wide leg forward fold 10 Y-Out 10 X- Out Pec Stretch Pigeon Stretch Metcon Metcon (Time) 20/15 Cal Bike or Row 10 Burpees 20/15 Cal Bike or Row… Read more »

12/22/2019

Encinitas – Stronghuman/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…. Run for it… Read more »