04/13/2018

Encinitas – Group Class

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Warm-up

Run 200m

then decide if you are doing squats or press

(if pressing)

2 Rounds

6-8 Half Kneeling Single Arm KB Press each side

30 sec V-Sit Stretch w/ Wall

https://www.powermonkeyfitness.com/videos/warm-conditioning/v-sit-stretch-w-wall

20sec Straddled Side Plank

https://www.powermonkeyfitness.com/videos/core-obliques-accessory-shoulders/straddled-side-plank

20 banded Y out

(if squatting)

50′ Duck Walk

20 Jump Squats

10 Alternating Cossack Squat

10 BB Glute Bridge

30 sec Pigeon Stretch each

Foam Roll Lats and Back

Glute Smash

Strength

Super Squat make up day or

Strict Press

a few light warm up sets of 5 Reps then..

4 sets of 3 Reps building across

4 sets of 2 Reps AHAP across

Shoulder Press

Super Squat

1×20 AHAP

Metcon

Choose between either WOD

Metcon (Time)

With a work rest cycle of 90 sec on 30 sec off

Complete 6 Chest to Bar then with remaining time

as many Clean and Jerks as possible

*** you will continue to cycle 90on:30off until

50 Clean & Jerks have been completed

Rx= 135/95

Rx+ = 155/110

Metcon (Time)

With a work rest cycle of 90 sec on 30 sec off

Complete 3 Bar Muscle Up then with remaining time

as many Clean and Jerks as possible

*** you will continue to cycle 90on:30off until

50 Clean & Jerks have been completed

Rx= 135/95

Rx+ = 155/110