02/04/2018

Encinitas – Group Class

Warm-up

Run 200m

4 Wall Walk Up

10 T Push Up

4 Inch Worm

10 Ring Row or 5 supine pull up

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 15 min

ADV-

5-8 Strict tempo Pull Up X120*

Max Rep Strict Ring Dips

50’ HS Walk

2 Turkish Get Up each side AHAP use DB or KB

Beg- INT

5-8 Strict Pull Up X120* (use bands as needed today)

20 sec wall facing HS Hold

8 Strict Bar Dips

2 Turkish Get Up each side AHAP use DB or KB

X- Explode up as your chest moves toward the bar.

1- Hold isometrically at the top for one second.

2- Take about two seconds to lower your body.

0 -With no pause, come back up for another rep.

Metcon

Metcon (AMRAP – Rounds)

Every minute on the minute for 20 minutes: 5 sets

Minute 1: 20 Kb Swing 55/35

Minute 2: 15 Toe to Bar

Minute 3: 15/12 Cal Row

Minute 4: 20 Barbell Overhead Squats (45/35 lbs)
20 Rounds = perfect score