05/08/2018

Encinitas – Group Class

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Warm-up

Run 200m

4 Inch Worm

10 SLDL with KB each leg

5x each leg moving from Runner lunge to 1/2 split (2 sec in each posture)

2 min Banded Hamstring Mobility using squat rack as an anchor.

2 min Foam Roll

For Super Squats

Run 200m

4 Sampson stretch

10 KB Goblet Squat w 2 sec pause

10 Alternating Cossack Squat holding light KB

10 Russian Baby Makers

Strength

Super Squat make up day

or

Deadlift

Every 2 minutes, for 10 minutes (5 sets):

*Set 1 – 5 reps @ 65%

*Set 2 – 5 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 2 reps @ 90%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):

Deadlift x 8-10 reps @ 75-80%

Deadlift

Super Squat

1×20 AHAP

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

3 min AMRAP per round

Run 200m

10 (1) Arm Rack KB Box step up and over (knee cap height)

Max Rep KB Swing (Rx+ KB Snatch) 55/35

*Rest 1:00 after each round

Record total KB Swings or Snatches completed

You can choose when to alternate arms in both the Box step up and Rx+ Snatches. Same goes for legs in the box step ups.

Accessory work

3 Sets

1 min weighted Plank

15 Barbell Sit Ups