East Brisbane Friday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 10:00 Flow 0:00–2:00 Easy Machine 2:00–5:00 2 Rounds 10 Sit Ups 5 Dynamic Squat Stretches 2 Inchworms + Double Push Up 5 PVC Muscle Snatch 5 PVC Snatch Push Press 5:00–10:00 3 Rounds 3 Empty Bar Muscle Snatch 5 Wall Balls 5 Hanging Knee Raises Workout Prep: 2 Rounds @ 60–70% 5 Wall Balls 3 Toes to Bar STRENGTH Every 1 min for 10 mins: Power Snatch 2 Power Snatches, 60% 1RM Every 1 min for 10 mins. 60% OR RPE 6 Singles WORKOUT Bees Everywhere! 3 RFT: Wall Balls and Toes-to-bars 3 rounds for time of: 50 Wall Balls, 20/14 lbs 25 Toes-to-bars Athlete Instructions KG conv: 9/6 Optional Accessory 4 RFQ: Dumbbell Z Press and Banded Push-ups 4 rounds for quality of: 8 Dumbbell Z Press, pick load 10 Banded Push-ups Athlete Instructions 3-4 rounds Dumbbell Z Press- RPE 8/10 Banded Push-ups- or go to RPE 8/10 - leaving 2 reps in the tank each set Rest 1-2 mins between rounds.