08/02/2018

Encinitas – Group Class

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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