06/11/2018

Encinitas – Group Class

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Warm-up

(10 min max)

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 3

Set 3 Normal Grip Chin up x 3

Set 4 Palm Facing out Pull Up x 2

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

Advanced Gymnastics

A1)

2 min EMOM for 3 sets… 1 attempt Max Effort unbroken bar muscle-ups

A2)

3 sets × 5 weighted strict pull-up

B)1

3 sets × 5 deficit HSPU at most difficult progression you can handle.

Tempo: 4 count down,1 count at bottom, up quickly, 1 count at top”

B2)

Superset

4 sets”

25′ HS Walk

6-8 Weighted Dips on Rings 3 count down ,1 count at bottom, up quickly, 1 count at top

B3)

With time or after the Metcon

Accumulate 50 banded tricep push downs

Intermediate Gymnastics

A1)

15 strict false grip ring pull ups. Go as high as possible.

Tempo: fast up, 1 count at top, 3 count lower, 1 count at bottom

A2)

10 jumping muscle-up transitions on low rings (set rings to somewhere around head high to start and work on doing a jumping false grip ring pull up into the dip position.) Press out if possible.

A3)

EMOM 6 strict pull-ups for 6 Min. If you can do strict chest bar do those instead.

B1)

6 sets × 2 HSPU at most difficult progression you can do.

Tempo: 3 count down ,1 count at bottom, up quickly, 1 count at top

B2)

Super set 4 sets

6-8 Dips on Rings or Straight Bar 3 count down 1 count pause at bottom

HS WALK or 20 sec free standing HS Hold

B3)

With time or after the Metcon

Accumulate 50 banded tricep push downs

Beginner Gymnastics

A1)

4 sets of 5 strict banded Pull Up

TEMPO: fast up, 1 count at top, 3 count lower, 1 count at bottom

A2)

Super Set 4 sets

5 Reps Negative Pull up (3 count lower)

8 Reps Palm Facing Up Ring Row with a 2 count pause and a 2 count Lover

B1)

Super Set

3 sets wall kick up or wall walk up for 20 sec hold

3 sets of 8-12 parallette dips. If you go over 12 reps move to a more difficult progression.

3 sets of DB SKull Crusher x 12

B2)

With time or after the Metcon

Accumulate 50 banded tricep push downs

Metcon

Metcon (AMRAP – Reps)

20 min EMOM

Even minutes 8 Burpee Bar Hop with remaining time Max Rep Thruster 95/65

Odd minutes Rest

Rx+= 10 Burpee Bar Hop
Count only Thruster Reps