02/13/2020

Encinitas – Group Class

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Warm-up

Row 400m or Assault Bike 15/12cal

10 Air Squat

20 Jumping Lunges

4 Wall Walk Up

10 Push Ups

15 Banded Shoulder Press

10 Barbell Side Bends each side

Foam Roll

Barbell Quad Smash

Glute, Chest, Trap Smash with lacrosse ball

Strength

20 min of continuous work

ADV

3-5 Strict Ring Muscle up / Alternate Rounds with 2 sets max rep kipping ring muscle up

12x Incline DB Bench Press

2 x DB Turkish Get Up each side

30′ HS Walk

INT+

6-8 Bar Muscle Ups (work on linking high volume sets)

12x Incline DB Bench Press

2 x DB Turkish Get Up each side

Work on a partner HS walk for 10 feet ( 2 attempts)

Beg-INT

8x Strict Pull Ups

12x DB Bench Press

2 x DB Turkish Get Up each side

*work on kicking into a handstand hold against the wall and holding for 20 sec or work on wall walk ups trying to hold your most vertical position for 20 sec

Metcon

Metcon (AMRAP – Reps)

(3 CYCLES)

5 min AMRAP

30/21 Calorie Row

AMRAP Macho Man 95/65 (Rx+ 135/95)

rest 2 minutes

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks = 1 Rep
count only completed reps of Macho Man