Encinitas – Group Class

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Row 400m or Assault Bike 15/12cal

25′ each side Quadruped “table top position” banded side step

10 Clam Shells

10 Banded Squat in front of a squat rack

8 DB Hang Squat Clean

1/2 kneeling DB Shoulder Press

8 DB Windmill each side

5 Tall Jerk

1 Hang Clean + 1 Front Squat + 1 Split Jerk


Every 90 sec Barbell Cycle

Build to a medium heavy weight and then as class begin the clock:

(5 sets)

1 Hang Squat Clean + 2 Front Squat + 2 Push Press

(4 sets)

1 Hang Clean + 1 Front Squat + 1 Split Jerk


Record time completed for each set.

The goal is to finish sub 6 min and allow at least 60 sec of rest. Scale volume on Bike or Rower first, make sure all DB Squats and Lunges can be completed unbroken.

If Class is large enough you may reverse the order of the bike and rower in the workout. Still do the DB Squats before the DB Lunges.

Metcon (3 Rounds for time)

Every 7 minutes, for 21 minutes (3 sets):

20/15 Calories of Assault Bike

20 Dumbbell Squats 40/25 (Rx+55/35)

20 Walking Lunges with DB Farmer’s Carry 40/25 (Rx+50/35)

500/400 Meter Row