East Brisbane Thursday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 10:00 Flow 0:00–2:00 Easy Bike or Jump Rope 2:00–5:00 2 Rounds 5 Dynamic Squat Stretches 5 Ring Rows 10-second Handstand Hold 5 PVC Muscle Cleans + 5 Front Squats 5:00–10:00 2 rounds 10 Deadbugs 2 Zombie Rope Climbs (or 5 Pull Ups) 10 Handstand Shoulder Taps (or Pike Shoulder Taps) 3 Empty Bar Power Cleans + 3 Front Squats Workout Prep: 1 Round @ 60–70% 1 Rope Climb or 3 Pull-Ups 10ft Handstand Walk 2 Front Squats @workout weight FREEDOM (RX) - Froning’s Revenge 6 rounds for time of: 2 Rope Climbs Handstand Walk, 25 ft 4 Front Squats, 185/125 lbs Handstand Walk, 25 ft Athlete Instructions Rope Climbs / 6 Strict Pull-ups Handstand Walk / 2 Wall Walks/bear crawl *Barbell is from the floor, not rack KG conv: 85/57.5 or scale to 6 rounds for time of: 2 Zombie Rope Climbs Bear Crawl, 25 ft 8 Dumbbell Front Squats, pick load Bear Crawl, 25 ft Athlete Instructions Zombie Rope Climbs / 6 Banded Strict Pull-ups Dumbbell Front Squats- moderate Optional Accessory 4 RFQ: Dumbbell Hammer Curls and Dumbbell French Press 4 rounds for quality of: 10 Dumbbell Hammer Curls, pick load 12 Dumbbell French Press, pick load Rest 1 min Athlete Instructions Athlete Instructions 3-4 rounds Dumbbell Hammer Curls- both arms, same time; RPE 7/10 Dumbbell French Press- RPE 7/10