09/12/2018

Encinitas – Group Class

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Warm-up

(10 min cap)

Run 200m

Bear Crawl to west end of gym

15 Plank Hip Dips each side

2 cartwheels each direction

10 Ring Row or 5 Strict Supinated Pull Up

10 Push Ups

Mobilize and Stretch

Foam Roll Lats

Smash Pecs

Banded Shoulders

Gymnastics

For 20 min cycle through the following progression

ADV

3-5 Ring Muscle up strict

5 Strict Dips with a 4 sec pause at bottom

8 BB OH Sit Up

20 sec Weighted side plank hold

INT Plus

Max Rep Bar Muscle up Kipping

5 Strict Dips with a 4 sec pause at bottom

8 BB OH Sit Up

20 sec Weighted side plank hold

INT

5-8 Strict Pull up or chest to bar

6-8 Straight bar dips

8 BB OH Sit Up

20 sec Weighted side plank hold

BEG.

5 Negative Pull up + 3 Strict Banded

8 DB Hammer Curl

6-8 Dips

8 BB OH Sit Up

20 sec Weighted side plank hold

Metcon

Choose a weight that allows you to cycle the barbell. Burpee’s should take no longer than 30 sec. If they do then scale the volume. Have Fun!

Metcon (AMRAP – Reps)

(10) 1-minute rounds of:

7 burpee bar hops

Max reps of Power Clean 135/95

Rest 1 min between each round

*count only Power Clean reps

Rx+ 155/110