03/07/2018

Encinitas – Group Class

View Public Whiteboard

Warm-up

Run 200m

6 Sampson Stretch

25′ Banded Side Lunge each direction (get low, bands just below knees)

25 Rev Monster Walk … (band around shoes)

10 Banded Clam Shells each (band above knees)

20 BB Glute Bridge

5 min of Mobility

Pigeon

Couch

Glute Smash

Strength

Back Squat

tempo: 20X0

Reps

3,2,1,3,2,1

As the reps descend you increase your weight. The second time you perform a particular rep set, be sure to increase the load.

Example

3 @ 200

2 @ 220

1 @ 240

———–

3 @ 215

2 @235

1 @ 255

Back Squat

Metcon

Choose your own adventure, pick 1 of the WODs.

This workout is capped at 20 min

Metcon (Time)

10 Wallball 20/14

5 Muscle Up

20 Wall Ball

5 Muscle Up

30 Wallball

5 Muscle Up

40 Wallball

5 Muscle Up

50 Wallball

5 Muscle Up

Rx= Bar

Rx+ = Ring

Metcon (Time)

10 Wallball 20/14

10 Pull up

20 Wall Ball

10 Pull up

30 Wallball

10 Pull up

40 Wallball

10 Pull up

50 Wallball

10 Pull up

Rx+ = Chest to Bar