01/13/2020

Encinitas – Group Class

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Warm-up

30 Double Under (10 attempt)

4 Sampson Stretch

30 Double Under (10 attempt)

10 Kang Squat

10 KB Goblet Squat w 2 sec pause

10 Alternating Cossack Squat holding light KB

30 sec Couch Stretch each leg

30 sec Pigeon Stretch each leg

1 min Figure 4 Lacrosse Ball Glute Smash

1 min Foam Roll

Strength

Back Squat:

30X0

1.2.3.4; rest 15sec x 3 sets

* Drop Sets – There are 3 total sets today and each will consist of 10 reps! You will perform 1 Back 
Squat at a 30X0 tempo and then return the bar to the rack. Take 15sec to strip a little bit of weight form the bar and then pick up the bar again and perform 2 more reps at 30X0 tempo. Repeat this rack and and weight stripping 2 more times for the reps of 3 and 4.

Then you will reload the bar back to a heavy weight for a single rep during your big rest. Repeat the entire set again for a total of 3 sets today.

Metcon (Weight)

Back Squat

Record total load lifted across all 10 Reps on your heaviest set.

Back Squat (for reference only)

Metcon

18.3 for Reps (AMRAP – Reps)

2 rounds for time of:

100 double-unders

20 overhead squats

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches

100 double-unders

12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

18.3 scaled with double unders (Time)

2 rounds for time of:

100 double-unders

20 overhead squats

100 double-unders

12 chest to bar

100 double-unders

20 dumbbell snatches

100 double-unders

12 chest to bar

Barbell 95/65 (Rx+115/80)

DB 40/25 (Rx+ 50/35)

14 min time cap

Metcon (AMRAP – Reps)

2 rounds for time of:

100 double-unders

20 overhead squats

100 double-unders

12 chest to bar

100 double-unders

20 dumbbell snatches

100 double-unders

12 chest to bar

Barbell 95/65 (Rx+115/80)

DB 40/25 (Rx+ 50/35)