06/07/2018

Encinitas – Group Class

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Warm-up

Run 200m

10 Bar Kips

4 Reverse Inch Worms

30 sec V Sit wall stretch

Pec stretch on floor (Complete one long hold then return back to start, then cycle back and forth with short pauses 5-10 each side)

https://www.powermonkeyfitness.com/videos/mobility/overhead-mobility-floor-pec-stretch

1 Round of Push up complex

Each round consists of

5 regular ( Shoulder width)

5 wide

5 regular

5 staggered

5 regular

5 staggered

5 regular

5 diamond Push-up

5 regular

5 tricep push-ups ( Elbow drops)

5 regular

= total of 55 reps per round

scale down to 2,3,4 depending on your level of push up strength”

Strength

A1)

3 sets x Max Rep strict ring muscle-ups ”

A2)

4 sets max kipping ring muscle-ups”

B1)

Super Set

3 sets x 5 reps weighted strict static dips (3 count lower, 1 count at bottom)

3 sets X 12 reps Decline Push Up feet on 12″ to 8″ Box (2 count lower)

Metcon

Metcon (AMRAP – Reps)

2 CYCLES

1 Cycle =

2 min max reps per exercise

with a 1 min rest between each 2 min session.

After you rotate through all 3 exercises repeat all movements 1 more time.

Cal on Assault Bike

Burpees Box Jump Over 20/16″

Alternating DB Snatch 40/25#

Rx+ 50/35#