11/29/2019

Encinitas – Group Class

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Warm-up

Run 400m

50′ walking lunges

10 Push Up

10 (1) arm DB Press each side

20 Air Squat

10 Barbell or 15 Banded Good Morning

30 sec Standing Wide leg forward fold

20 Floor wipers

Metcon

(2018) 12 Days of Thankfulness (Time)

1 250 Meter Row or 200m Run or 18/15 cal Assault Bike or 60 Double Under (mix it up)

2 Shoulder to OH

3 Front Squat

4 Hang Power Clean

5 Deadlift

6 Burpee

7 Wall Ball 20/14 (Rx+ 30/20)

8 Single-Arm DB Snatch 40/25 (Rx+ 50/35)

9 Toes to Bar

10 Handstand Push Ups

11 Bar Muscle Up = RX+ (Rx= 22 Chest to Bar Pull Up)

12 Squat Clean Thruster

Barbell Work Rx 135/95 Rx+ 155/110

Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .

1 – 250 Meter Row or other option…

2 – 2 Shoulder to OH , 250 Meter Row or other option…

3 – 3 Front Squat, 2 Shoulder to OH, 250 Meter Row….

4 – 4 Hang Power Clean, 3 Front Squats, 2 Shoulder to OH, 250 Meter Row…

. . . and so on.

Post your time, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.