01/10/2019

Encinitas – Group Class

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Warm-up

Run 200m

20 Banded Wall Glute Bridge

12 Banded Glute Kick Backs each leg

https://www.youtube.com/watch?v=bd-mUlIGt54

10 Push Ups

20 Barbell Side Bends

Spend 2-3 min reviewing videos while mobilizing:

Foam Roll

Barbell Quad Smash

Glute, Chest, Trap Smash with lacrosse ball

THEN go through 1 practice round while setting up stations: Grab a partner to make set up easier.

Strength

20 Min Continuous Work

Barbell Bench Press from the floor x 12 Reps

Ring Dips or Straight Bar Dips x 8 reps) (3 count descent, 1 count pause at bottom)

Heavy Hip Thrust x 12 reps

https://www.youtube.com/watch?v=4w9JN9XRc_c

1/2 kneeling Landmine Twist x 8 each side

https://www.youtube.com/watch?v=HGzu8tvh79U

Metcon

Metcon (Time)

15 Chest to Bar Pull-ups + 12 Toes to Bar + 15 Pull-ups

400m Run

15 Power Cleans 135/95 (Rx+155/110)

800 Meter Run

15 Power Cleans

400 Meter Run

15 Pull-ups + 12 Toes to Bar + 15 Chest to Bar Pull-ups

Metcon (Time)

15 Chest to Bar Pull-ups + 12 Toes to Bar + 9 Bar Muscle-ups

400 Meter Run

15 Power Cleans 135/95 (Rx+155/110)

800 Meter Run

15 Power Cleans

400 Meter Run

9 Bar Muscle-ups + 12 Toes to Bar + 15 Chest to Bar Pull-ups