05/09/2018

Encinitas – Group Class

View Public Whiteboard

Warm-up

Run 400m or 15/12 cal on Assault Bike

5 Push Up + 1 Wall Walk up x 3

10 KB Windmill each arm (maintain external rotation)

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-plan

Strength

Push Press

warm up 2-3 sets

8 sets x 2 reps starting at 80% and building

WATCH OUT FOR THE REBEND OF THE KNEE’S (that is a push jerk)

Push Press

Metcon

7 min AMRAP

3 snatch 95/65 (Rx+ 135/95)

5 clean and jerk 95/65 (Rx+ 135/95)

7 Toe to Bar

Rest 5 min

3 Rounds

1 Min on Assault Bike

1 Min Burpees

1 Min Rest

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

3 snatch 95/65 (Rx+ 135/95)

5 clean and jerk 95/65 (Rx+ 135/95)

7 Toe to Bar

Metcon (AMRAP – Reps)

3 Rounds

1 Min max calorie Assault Bike

1 Min Burpees

1 Min Rest

Accessory work

3 Sets

BB Skull Crusher x 12

BB Floor Press x 12 (this is like a bench press from the floor)

Banded Tricep Push Down x 25