08/02/2018
Encinitas – Group Class
Warm-up
200m Run
10 Light DB Clean (1 head of DB touches floor)
15 Plank Hip Dips each side
10 Push Up
5 Strict Chin Up or 12 Ring Row
10 Scapular Push Up
10 T- Push Ups
20 Banded Shoulder Press
20 Banded Y-out
Mobilize and Stretch
Foam Roll Lats
Smash Pecs
Banded Shoulders
Smash Triceps/Stretch on wall
Gymnastics
5 Rounds for all levels or a 20 min CAP
Advanced
A1) 3-5 Ring Muscle up strict or 3-5 Kipping Ring Muscle up if you are trying to work them into WODs
A2) 5-8 Reps Strict Deficit HSPU
(Tempo 3 count down, come up quickly 1 count at top)
30′ HS Walk after each superset
INT Plus (if you are working on your Bar Muscle Up)
A1) 3-5 Kipping Bar Muscle up
A2) 5-8 Reps Strict HSPU
(Tempo 3 count down, come up quickly 1 count at top)
30′ HS Walk after each superset or Practice coming off wall with forward steps.
INT (you may need to do INT plus or Advanced HSPU work)
A1) 5-8 Strict Pull up or chest to bar
A2) 5-8 Kipping HSPU working for full ROM (if you can already kip Rx in WODs then go to INT plus)
Work on 10 Wall facing Shoulder Taps or just try to lift hand off ground or go to fingertip pressure
BEG.
5 Negative Pull up
8 Weighted Barbell Curl (3 count lower)
8 Strict Piked Push up with full ROM at most difficult setting
Work on WallFacing HS Hold for 30 sec
Metcon
Choose to Row or Bike
Metcon (Time)
2 Rounds
100 Double Under or 200 Single
50/40 Cal Row
30 (1) arm DB Push Press 40/25 (Rx+ 50/35)
20 Hang Power clean 135/95
Rx+ 155/110
Metcon (Time)
2 Rounds
100 Double Under or 200 Single
45/35 Cal Assault Bike
30 (1) arm DB Push Press 40/25 (Rx+ 50/35)
20 Hang Power clean 135/95
Rx+ 155/110
