09/11/2018

Encinitas – Group Class

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Warm-up

(10 min CAP)

Row 18/14 CAL or Assault bike 18/14 CAL

4 Wall Walk up + 2 Push ups after each one

30 sec Pec Stretch on floor.

10 x out

10 y out

10 DB Push Press

5 BB Split Jerk

1 min Lacrosse Ball Pec smash using squat rack column finish with tricep stretch on Racks

Strength

Take a few warm up sets to build to a medium heavy set of 4 strict press, then as a class begin the following EMOM. Build as needed throughout entire EMOM.

Min 1-4 Press x 4 (4 sets)

Rest Min 5

MIn 6-8 Push Press x 3 (3 sets)

Rest MIn 9

Min 10-13 Split Jerk x 2 (4 sets)

Metcon

Metcon (AMRAP – Reps)

6 Round Tabata at each exercise.

Complete all 6 Rounds of one exercises before moving onto the next one.

Rest 1 min between each exercises

For max reps at each station:

DB Hang Squat Clean

DB Jumping lunges

Row for Calories

DB Walking lunges

DB Shoulder to OH

Rx 40/25’s

Rx+ 50/40’s
The Tabata interval is 20 seconds of work followed by 10 seconds of rest.