08/09/2018

Encinitas – Group Class

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Warm-up

Run 200m or Assaultbike 18/15 CAL

4 Inch Worms with 3 Push ups after each one

30 sec Pec Stretch on floor.

15 Front Raise with plate. (keep ribs down)

1 min Lacrosse Ball Pec smash using squat rack column

30 Hollow Rock

20 V Up

10 Side Plank Hip Dips with light DB each side

Gymnastics

Continue Cycling for 20 min

ADV-

5-8 Rep Strict HSPU with 4″/2″ deficit

Alternate Rounds – 50’ HS Walk or Max Rep Strict Ring Dips with 4 sec pause at bottom

10 Hanging Knee Raises AHAP with a 1 count pause at top and 2 count lower

INT Plus-

5 Strict HSPU at any deficit

Alternate Rounds – 25’ HS Walk or Max Rep Straight bar or Ring Strict Dips

10 Hanging Knee Raises AHAP with a 1 count pause at top and 2 count lower

INT-

5 negative + work on linking your kipping HSPU (3-5 Total Reps)

Alternate Rounds 25’ HS Walk or Max Rep Strict Bar Dips

10 Hanging Knee Raises AHAP with a 1 count pause at top and 2 count lower

Beg-

8 Piked Push Up

8 Strict Bar Dips

8 Hanging knee Raise with 2 sec pause on top

Metcon

Scale Rowing volume first, then weight of thruster second. Try to leave yourself with 60 sec of time for burpees is optimal… if you are getting down to only 30 sec left for burpees think about your scaling options.

Metcon (AMRAP – Reps)

3 cycles for max reps, each against a 4-minute running clock, of:

500/400 Meter Row

15 Thrusters (95/65 lbs) (Rx+ 115/80)

Max Reps of Bar-Facing Burpees

Rest 3 minutes between sets
Count only Burpee Reps