05/14/2018

Encinitas – Group Class

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Warm-up

Run 200m

4 Inch Worm

20 Diamond Push Ups

5 Strict Pull Up

10 Y- out

10 X out

10 banded press

4 wall walk up

5 min Mobility

Lacrosse Ball to Traps and Chest

Banded Shoulder Stretch

Foam Roll Lats or Lacrosse Ball Smash to Lats

Gymnastics

20 min time cap.

Spend up to 5 min at each exercise.

Max Rep Strict Pull Up or Strict Ring Muscle Up

Max Rep Strict HSPU or Strict Push Up

Max Rep Kipping Toe to Bar (hips behind bar)

Max Weighted Pistol on each leg

*with pull ups if you can’t do B/W pull ups find the smallest band that will allow you to do 3-5 reps.

**these need to be perfect push ups.

*** if you don’t have kipping T2B then record kipping knee raises

****If you can’t do a pistol record your most challenging type of Pistol

If you finish early continue cycling through each exercise again and try to re- attempt your make reps.

Strict Pull Up

Strict Handstand Push Up

Max Strict Ring Muscle Up

Kippping Handstand Push Up

Strict Push Up

Toes-To-Bar (Max Rep Kipping)

Weighted Pistol

Combine Total weight lifted on each leg.

Metcon

Metcon (Time)

3 rounds of:

5 bar muscle-ups

5 snatches (squat or power)

Then, 3 rounds of:

15 deadlifts

25 Push Ups

Then, 3 rounds of:

5 bar muscle-ups

5 power cleans

Men: Rx = 135, Rx+=155

Women: Rx 95, Rx+= 110

Metcon (Time)

3 rounds of:

10 chest-to-bar pull-ups

5 snatches (squat or power)

Then, 3 rounds of:

15 deadlifts

25 Push Ups

Then, 3 rounds of:

10 chest-to-bar pull-ups

5 power cleans

Men: Rx = 135, Rx+=155

Women: Rx 95, Rx+= 110