09/06/2018

Encinitas – Group Class

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Warm-up

(8 min CAP)

50 Double Under or 80 single

50′ Bear Crawl to west end of gym

10 Wallball

4 Wall Walk Ups

3 Close Grip Chin Ups

3 WIde Grip Chin Ups

Mobilize and Stretch

Foam Roll Lats

Smash Pecs

Banded Shoulders

Gymnastics

For 20 min cycle through the following progression.

Or stop at 30 min past to allow for 5 min set up time for workout.

ADV

3-5 Ring Muscle up strict (alternate Rounds with 1 attempt max rep kipping ring muscle up)

3-5 Strict HSPU 4/2″ deficit if possible

8 BB Roll Out

20 sec Weighted side plank hold

INT Plus

Max Rep Bar Muscle up Kipping (alternate Rounds with 2-3 attempt kipping ring muscle up)

3-5 Strict HSPU any deficit if possible (alternate Rounds with 1 attempt max rep kipping HSPU)

8 BB Roll Out

20 sec Weighted side plank hold

INT

5-8 Strict Pull up or chest to bar (alternate Rounds with 5 rep false grip ring pull up)

6-8 Kipping HSPU or 5 attempts Kipping HSPU practice (alternate Rounds with 5 negative HSPU or 5 Strict HSPU at lowest possible mat stack)

8 BB Roll Out

20 sec Weighted side plank hold

BEG.

5 Negative Pull up + 3 Strict Banded

8 DB Hammer Curl

6-8 Piked Push Up with best pike position attainable

8 BB Roll Out

20 sec Weighted side plank hold

Metcon

(ALLOW for 25 min to complete workout)

For Time

9 Squat Clean 95/65 (Rx+ 115/80)

15 Power Snatch

21 Thruster

at the 6 min mark

3 Rounds

15 Wall ball 20/14 (Rx+ 30/20)

12 Toe to Bar

at the 12 min mark

6 Rounds

50 Double Under

12 Burpee

Metcon (Time)

9 Squat Clean 95/65 (Rx+ 115/80)

15 Power Snatch

21 Thruster

Metcon (Time)

3 Rounds

15 Wall ball 20/14 (Rx+ 30/20)

12 Toe to Bar

Metcon (Time)

6 Rounds

50 Double Under (75 Single Under)

12 Burpee