The clean and jerk, snatch, squat, deadlift, push-press, bench-press, as well as bodyweight movements such as push-ups, sit ups, squats, and pull-ups. No exercise machines here!
Encinitas – Group Class
Row 21/18 Cal
20 Inverted V UP (using rower)
15 BB Glute Bridge
15 BB Good Morning
45 sec wide leg forward fold
30 sec runner lunge into 30 sec 1/2 split (each leg)
5 min mobility
Banded Hamstring Stretch
Take 20 min to complete the following. About 10 min per super set.
Make sure to get a warm up set with each super set before adding weight.
8- BB Glute Bridge off a bench (around 30%-40% of max back squat and building)
8- Romanian Deadlift (start around 40% of max deadlift and build)
8-10 Dips on Rings or Straight Bar
10-12 DB Skull Crusher
Every 5 minutes complete one of the following exercises. With your remaining time rest until the next five minute starts up again. The goal is to finish around 2 min 30 sec per Metcon so that you have a 1:1 work rest ratio.
2 min 30 sec all out Assault Bike
2 min 30 sec all out Row
150 Double Under
25 Toe to Bar