01/09/2020

Encinitas – Group Class

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Warm-up

Run 400m or Assault bike 18/15 CAL

4 Inch Worms with 3 Push ups after each one

30 sec Pec Stretch on floor.

15 Banded Shoulder Press

1 min Lacrosse Ball Pec smash using squat rack column

30 Hollow Rock

20 V Up

10 Side Plank Hip Dips with light DB each side

Take 2-3 minute to stretch out any additional muscle groups

Strength

Continue Cycling through Part A for 4 Rounds or 12 min

then as a class do Part B for 2 Rounds

ADV-

5-8 Rep Strict HSPU with 4″/2″ deficit

50’ HS Walk

8 Bar Wipers

INT Plus-

5 Strict HSPU

25’ HS Walk

8 Floor Wipers

INT-

5 Negative HSPU Alternate Rounds with 5-8 Kipping HSPU

30 sec wall facing HS Hold or 10 Shoulder Taps

8 Floor Wipers

Beg-

8 Piked Push Up

8 Strict Bar Dips

8 Floor Wipers

PART B

Banded Hip Thrust Drop Set

2 Rounds Alternating with a teammate

Person A goes through all 3 exercises, while Person B rest

Then Person B goes.

Banded Barbell Hip Thrust x 12 Reps heavy

Banded Barbell Hip Thrust x 20sec Hold at top

Banded Hip Thrust x 12 Reps no weight

Metcon

Metcon (Time)

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

400 Meter Run

15 Power Cleans 155/110 (Rx+185/135)

800 Meter Row

15 Power Cleans

400 Meter Run

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

Metcon (Time)

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

400 Meter Run

15 Power Cleans 155/110 (Rx+185/135)

800 Meter Row

15 Power Cleans

400 Meter Run

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