11/07/2018

Encinitas – Group Class

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Warm-up

Row 500m/400m

50’ Quadruped Banded Side Lunge (25′ each side)

30 WallGlute Bridge

30 Wall Glute Pulses

30 sec Couch Stretch each leg

15 KB Goblet Squat w 2 sec pause

10 Alternating Cossack Squat holding light KB

30 sec Pigeon Stretch each leg

1 min Figure 4 Lacrosse Ball Glute Smash

1 min Foam Roll

Strength

Alternating On the Minute x 12min

Odd Minutes: 2 Front Squat

Even Minutes: 3 Back Squats

Start With Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)(slight building may be necessary)

2 Front Squat + 3 Back Squat

Odd Minutes: 2 Front Squat

Even Minutes: 3 Back Squats

Front Squat (for reference only)

Metcon

For Time:

30 Power Snatches Rx 115/80 (Rx+ 135/95)


800/700m Row

Rest until 10 min Mark

30-20-10**

Kettlebell Swings (53/35)


Thrusters 45/35 (Rx+75/55)

*record each workout individually

** Rx or Rx+ must go unbroken across all exercises

Metcon (Time)

30 Power Snatches Rx 115/80 (Rx+ 135/95)


800/700m Row

Metcon (Time)

30-20-10

Kettlebell Swings (53/35)


Thrusters 45/35 (Rx+75/55)

Rx or Rx+ must go unbroken across all exercises