01/11/2018

Encinitas – Group Class

Warm-up

(10 min cap)

Run 200m

10 Scapular Push Up from Knees

10 T- Push Ups

10 DB Windmill each side

10 Ring Row or 5 Strict Pull Up

Mobilize and Stretch

Foam Roll Lats

Smash Pecs

Banded Shoulders

Smash Triceps/Stretch on wall

Gymnastics

ADV

A1) 3-5 Ring Muscle up strict

alternate Rounds with

Max Rep Kipping Ring MU

A2) 5-8 Reps Strict Ring Dip

A3) 1 min weighted Plank AHAP

INT Plus

A1) Max Rep Kipping Bar Muscle up…. Make sure to practice a couple reps on the rings.

A2) 5-8 Reps Strict Ring Dip

A3) 1 min weighted Plank AHAP

INT

5-8 Strict Pull up

8 Bar DIps

1 min weighted Plank

BEG.

5 Negative Pull up

8 Barbell Curl

6-8 Dips

1 min weighted Plank

Metcon

Metcon (Time)

5 Rounds

Medball Run 200m 20/14

10 DB Box Step Over*

10 Renegade Row**

10 DB Power Clean***

RX DB 40/25/ Rx+ DB 50/35

* measure box top to middle knee cap

** Renegade Row= 1 Push Up + Row Rt + Row Left

*** DB must touch floor with at least 1 head