East Brisbane Thursday Metcon Class

Service Description

FREEDOM (RX) For total rounds and reps: AMRAP in 3 mins of: 20/16 Row Calories 30 Wall Balls, 20/14 lbs 20 Toes-to-bars 30 Box Jumps, 24/20 in 20 Kettlebell Sumo Deadlift High-pulls, 70/53 lbs 30 Burpees 20 Shoulder-to-Overheads, 135/95 lbs -- then -- Rest 1 min -- then -- AMRAP in 6 mins of: 20/16 Row Calories 30 Wall Balls, 20/14 lbs 20 Toes-to-bars 30 Box Jumps, 24/20 in 20 Kettlebell Sumo Deadlift High-pulls, 70/53 lbs 30 Burpees 20 Shoulder-to-Overheads, 135/95 lbs -- then -- Rest 2 mins -- then -- AMRAP in 12 mins of: 20/16 Row Calories 30 Wall Balls, 20/14 lbs 20 Toes-to-bars 30 Box Jumps, 24/20 in 20 Kettlebell Sumo Deadlift High-pulls, 70/53 lbs 30 Burpees 20 Shoulder-to-Overheads, 135/95 lbs For each AMRAP, restart from 0. Athlete Instructions KG conv: 9/6 / 32/24 / 60/42.5 Warm-up 2:00 Easy Row (build the last :30) Into... 2 ROUNDS (at your station, light) 10 Air Squats 5 Wall Balls to a target 5 Kettlebell Deadlifts 5 Kettlebell Sumo Deadlift High Pulls (light) 5 Hanging Knee Raises or Kip Swings Into... 1 ROUND (find workout positions) 3 Toes to Bar 3 Box Jumps at workout height 3 Shoulder to Overhead at a light working weight Then build the barbell and kettlebell to workout loads OPTIONAL ACCESSORY 4 rounds for quality of: 12 GHD Hip Extensions/15 Supermans 15 Russian Kettlebell Swings, pick load Rest 1 min Athlete Instructions 3-4 rounds