01/07/2018

Encinitas – Group Class

Warm-up

Run 400m

10 T Push Up

4 Inch Worm

5 Strict pull Up

2 Rounds

15 Straddle V Up

30 Hollow Rocks

15 Arch Rocks

30 Leg Lifts

6 min mobility (pick 3)

Pigeon

Couch

Glute Smash

Pec Smash

Foam Roll

Trap Smash

Gymnastics

A)

HandStand Walks up to 25′ or HS Hold

(use a partner and have them assist your walk) ( or 30 sec WALL FACING HS hold.. work on getting hollow and having feet float off wall)

B)

Rope Climbs

(work on learning how to climb or improving your footwork technique) (Rx+=practice no legged or L-sit Rope Climb)

c)

Alternate between Kipping HS Push UP or Strict x Max Reps (Rx Plus work on at a deficit)

(Practice building you rhythm and keeping your hips behind the bar)

D) Strict Bar or Ring Dips x Max Reps (minimum 6)

Metcon

Metcon (AMRAP – Reps)

On a 15-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters then do pull-ups

Rest 1 minute

From 4:00-7:00, Row 500 meters then do Shoulder to OH 115/80

Rest 1 minute

From 8:00-11:00, run 400 meters then do Pull Ups

Rest 1 minute

From 12:00-15:00 Row meters then do Power Snatch 115/80

Rest 1 minute

From 16:00-19:00 Run 400 meters then do Pull Ups

Rest 1 minute

Rx Plus Ring Muscle Up