12/06/2017

Encinitas – Group Class

Warm-up

Run 200m

4 Inch Worm

20 Barbell Good Morning (leave bar out)

30 sec Pigeon on each side

30 Arch Rock

20 sec Reverse Table Top Hold

Review Bar Positions with coach for today’s strength

Mobility

Roll out Quads will Barbell

Foam Roll with Thoracic Extension

Tricep Stretch using wall or foam roller

Lat Barbell Smsah

Trap Barbell Smash

Strength

EMOM for 10 min with minimal weight increase

Hang Power Clean + Low Hang Power Clean + Power Clean

,: Hang Power Clean + Low Hang Power Clean + Power Clean (,)

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Metcon

Metcon (Time)

Run 400m

15 Box Jump 30/24″

50′ DB Bear Crawl 40’s/25’s

30 Russian KB Swing 70/55

200m Run with KB

30 Russian KB Swing

50′ DB Bear Crawl

15 Box Jump

Run 400m

Rx Plus 50’s/35’s Bear Crawl
https://www.youtube.com/watch?v=6dBBN2aBS5E

Accessory work

Grab a partner and complete:

3 Super Sets

Landmine Twist x 10 each side

Bent Supine Barbell Row x 8