06/04/2018

Encinitas – Group Class

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Warm-up

Run 200m

1 Wall Walk Up + 2 Push up x 4

1 Conan each direction

Set 1 Narrow Grip Chin Up x 2

Set 2 Slight Narrow Chin up x 2

Set 3 Normal Grip Chin up x 2

Set 4 Palm Facing out Pull Up x 2

Foam Roll Lats, Stretch Pecs on floor or smash with Lacrosse Ball

Gymnastics

ADVANCED

A1)

4 sets ×5 reps Strict Chest to Bar Pull up or Weighted Strict Chest to bar

Tempo: 1 count pause at top, 3 count descent, 1 count at bottom”

A2)

4 min EMOM

20 seconds of unbroken Kipping or butterfly pull-ups followed by 40 sec Rest.

B1)

6 min EMOM 2-5 strict HSPU with weighted vest

B2)

3 min EMOM

20 sec Max Rep Kipping HSPU and :40 rest

C1) With any remaining time work on HS Walks

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

30 Burpee Bar Jumps

20 Overhead squats 115/80

10 Ground to OH 115/80

Rx+135/95