01/14/2018

Encinitas – Group Class

Warm-up

Run 200m

4 Wall Walk Up

10 T Push Up

4 Inch Worm

1 Conan each direction

1 mim standing wide leg forward fold

20 reverse table top hold

3 min

Pec Stretch and Pec Smash

Foam Roll Lats then banded Lat Stretch

Gymnastics

Continue Cycling through Rounds for 20 min

ADV-INT Plus-

5-8 Rep Strict HSPU with up to a 4”/deficit

Alternate Rounds – 50’ HS Walk or Max Rep Strict Ring Dips with 4 sec pause at bottom

10 OH BB Sit Ups AHAP

30 sec L sit or Tuck Hold hanging on bars

INT-

5 negative or banded HSPU

Alternate Rounds 25’ HS Walk or Max Rep Strict Bar Dips

10 OH BB Sit Ups AHAP

30 sec L sit or Tuck Hold hanging on bars

Beg-

8 Piked Push Up

8 Strict Bar Dips

10 OH BB Sit Ups AHAP

30 sec L sit or Tuck Hold hanging on bars

Metcon

…at the 0:00

3 Rounds

30 Double Under*

15 SDHP 95/65

Rx plus 115/80

*50 single

METCON (TIME)

…at the 7:00

3 Rounds

6 Ground to OH 135/95

15 Toe to bar

Rx Plus 155/110

METCON (TIME)

…at the 15:00

4 Rounds

18/15 Cal Row

10 Thruster 75/55

Rx plus 95/65

Metcon (Time)

3 Rounds

30 Double Under*

15 SDHP 95/65

Rx plus 115/80

*50 single

Metcon (Time)

3 Rounds

6 Ground to OH 135/95

15 Toe to bar

Rx Plus 155/110

Metcon (Time)

4 Rounds

18/15 Cal Row

10 Thruster 75/55

Rx plus 95/65