06/13/2018

Encinitas – Group Class

View Public Whiteboard

Warm-up

Row 400m

20 Inverted V Up

50′ Walking Lunge

10 Alternating Cossack Squat holding light KB

10 Kang Squat w BB

2 Turkish Get Up each side

Barbell Quad Smash

Pec Smash with Lacrosse Ball or Floor Stretch

Figure 4 Glute Smash with Lacrosse Ball

30 sec Pigeon each leg

Strength

5Sets of 6 Reps 1-1/4 Back Squat

warm up with a couple sets building to about 50%-60% of your 1Rm and then start your working sets

Back Squat 1-1/4

Squat Down with 3 count, stand up 1/4, squat back down, then explode up

Metcon

Power Elizabeth

21-15-9

Power Clean

RIng DIp

at the 10 min mark start a….

10 min ladder as far as you can go

Renegade Row

DB Box step up and over “measure box to top of knee cap, so crease is below your knee

Power Elizabeth (Time)

21-15-9

Power Clean

Ring Dip
Barbell Rx 135/95, Rx+ 155/110

Even though there is an Rx+ option the weight should be chosen at which multiple touch n go reps can be completed each time you pick up the bar

Scale***If you can’t do ring dips without a band, then use the straight Dip Bars, you can also use Parallettes and place feet on a low box or just do push ups.

Metcon (AMRAP – Reps)

10 min ladder as far as you can go

1.1-2.2-3.3… and so on

Renegade Row

DB Box step up and over*

DB Rx 40/25, Rx+50/35

*measure box to top of knee cap, so hip crease is below your knee

1 Renegade Row = 1 Push Up, Row Rt. arm, Row Lt. Arm
The 10 min ladder at the 10 min mark goes as follows:

1 renegade row + 1 box Step over

2 renegade row + 2 box step over

3 renegade row + 3 box step over

and so on…..

thus on the 2. and 3 the athlete will complete 2 reps of renegade rows then 2 box step overs then 3 reps of of renegade row and then 3 box step overs.