East Brisbane Tuesday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 3 Rounds 1:00 Machine (Bike/Row/Ski) :15 Side Plank (each side) 10 Single Leg Glute Bridge (each side) Workout Prep: 3 sets: 5 Push Press (light- into workout weight) 3 Box Jumps (low-into workout height) WORKOUT - Golden State Warriors Complete as many rounds as possible in 10 mins of: 15 Push Press, 75/55 lbs 15 Box Jumps, 24/20 in Athlete Instructions KG conv: 35/25 OR RX +(KG conv: 42.5/30) PART B Gymnastics (Rope Climb) For 3 cycles: AMRAP in 2 mins of: Dumbbell Farmer Carry, 50/35 lbs, 50 ft 1 Rope Climb Rest 1 min between each cycle. For each cycle restart the AMRAP. Athlete Instructions Warm-up Seated on Box Foot Lock Drill; 5 Foot Locks Seated on Box Foot Lock to Stand - with straight arms; 5 locks + stand Standing Foot Lock to Stand; 5 locks + stand + reach Scaling **LEVEL 1:** 9 min EMOM: Min 1: 2 Zombie Rope Climbs Min 2: 10 Hip Tap Planks (slow and controlled) Min 3: Rest Minute **LEVEL 2: ** Every 2 min for 4 Sets: 1 Rope Climb 35 Double Unders 1 Rope Climb (90 Second Cap per set) EXTRAS 4 rounds for quality of: 16 Single Arm Dumbbell Chainsaw Rows, pick load 10 Incline Dumbbell Hammer Curls, pick load Rest 1 min Athlete Instructions 8 reps/side Single Arm Dumbbell Chainsaw Rows RPE 8 for both movements.