02/14/2017

Encinitas, South Vista – Group Class

Warm-up

Row 400m

50′ Reverse Lunges

50′ Side Lunges

6 Inch Worms

Grab a box and hold an elevated Pigeon stretch for 30-45 sec each side.

Glute Smash w lacrosse ball on box

Banded Hamstring/Groin/Hip stretch using Band

Strength

EMOMx9:

Min 1: 9 deadlift 70%

Min 2: 9 deadlift 70%

Min 3: Rest

Min 4: 7 deadlift 80%

Min 5: Rest

Min 6: 5 deadlift 85%

Min 7: 5 deadlift 85%

Min 8: Rest

Min 9: 3 deadlift 90%

*lower deadlift weight to floor for each rep, work on tap and goes for as long as you can

Metcon

Pick one

Deadlift

Metcon (Time)

For time:

27 Thrusters (95/65 lbs)

12 Bar Muscle-Ups

21 Thrusters

9 Bar Muscle-Ups

15 Thrusters

6 Bar Muscle-Ups

9 Thrusters

3 Bar Muscle-Ups”

Metcon (Time)

For time:

27 Thrusters (95/65 lbs)

21 Chest to Bar Pull Up

21 Thrusters

15 Chest to Bar Pull Up

15 Thrusters

9 Chest to Bar Pull Up

9 Thrusters

6 Chest to Bar Pull Up