02/14/2020

Encinitas – Group Class

View Public Whiteboard

Warm-up

Run 200m, Row 400m or Assault Bike 15/12cal

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

10 Clam Shells

8 DB Windmill each side

15 KB Swing

5 Hang Power Snatch

3 min Additional Mobility (pick 2 below)

30 sec Couch Stretch each leg

30 sec Pigeon Stretch each leg

1 min Figure 4 Lacrosse Ball Glute Smash

Smash Pecs with Lacrosse Ball

Barbell Trap Smash

Strength

EMOM for 4 Min

1 High Hang Power Snatch + 2 Power Snatch

Rest 1 min

EMOM for 4 min

1 Hang Power Snatch + 2 Power Snatch

Rest 1 min

EMOM for 4 min

2 Power Snatch

Power Snatch

Metcon

Metcon (AMRAP – Reps)

From 0:00-4:00

21/15 Cal Assault Bike

50 Double Under

then max rep alternating pistol

Rest 1 min

From 5:00-9:00

Run 400 meters

50 Double Under

then max rep Deadlift 225/155 (Rx+ 285/195)

Rest 1 min

From 10:00-14:00

21/15 Cal Assault Bike

50 Double Under

then max rep alternating pistol

Rest 1 min

From 15:00-19:00

Run 400 meters

50 Double Under

then max rep deadlift