08/08/2018

Encinitas – Group Class

View Public Whiteboard

Warm-up

Row 21/18 Cal or Run 400m or 18/15 Cal on Assault Bike

20 Inverted V UP (using rower)

10 Single leg DB Deadlift each leg

15 Banded Y- Out

10 Single Arm DB Push Press each arm

10 DB Goblet Squat

45 sec wide leg forward fold

45 sec Banded Straddle Pancake

Foam Roll

Strength

18 min EMOM

Metcon (Weight)

Deadlift + HPC + G2OH
For Total weight lifted:

EMOM

Minutes 1-6 Deadlifts for 1 Rep

Minutes 7-12 Hang Power Clean for 2 Reps

Minutes 13-18 Ground to OH for 3 Reps

Record every weight lifted for each minute.

You will be adding up 18 weights for your total weight.

Example:

DL 300# x 1 rep = 300# x 6 = 1800#

HPC 150# x 2 reps = 300# x 6 = 1800#

G2OH 150# x 3 reps = 450# x 6 = 2700#

1800+1800+2700= 6300#

Metcon

Tri Sprint (Time)

Tri Sprint

50/35 Cal Assault Bike

800m Run

1000m Row