05/15/2018

Encinitas – Group Class

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Warm-up

Row 250/200m light

Row 250/200m Hard and take note of how long it took

10 KB Goblet Squat w 2 sec pause

10 Alternating Cossack Squat holding light KB

10 Russian Baby Makers

5 min mobility

Elevated Pigeon

Glute Smash on Box

Pick 1 from below

Couch Stretch

Banded Hamstring Stretch

Pec Smash

Foam Roall

Strength

1RM Max Back Squat

*you may build your way up to a 1RM or use the sequence below:

Set 1 – 5 reps @ 70%

Set 2 – 3 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 rep @ 80%

Set 5 – 1 rep @ 85%

Set 6 – 1 rep @ 90%

Set 7 – 1 rep @ 96%

Set 8 – 1 rep @ 101%+

Back Squat

Metcon

If you during the warm up you found that you can’t finish the row in the prescribed time’s. Then create your own standard and stick to it. Rest as needed between rounds to make sure you don’t mess up your row. But Remember this workout is for time! If class is large then use a partner an start your row right after he/she finishes their row. Everyone is going to need to catch their breath after each set of Row/Jump Rope to make sure that the next row is done under the set time.

Beast Mode Version A (Time)

20 min CAP

5 rounds for time of:

1 sub-0:48 sec 250/215-m row

50 unbroken double-unders

If the row takes longer than 48sec (45sec Rx+), or if you trip up on your double-unders, redo it before moving back to the other exercise.
scale with 75 unbroken single unders

Almost Beast Mode (Time)

20 min CAP

5 rounds for time of:

1 sub-0:55 250/215-m row

75 unbroken Single Unders

If the row takes longer than 55sec (52sec Rx+), or if you trip up on your double-unders, redo it before moving back to the other exercise.
scale with 75 unbroken single unders