East Brisbane Tuesday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 3 Rounds 1:00 Machine 10 Box Step Ups 10 Cossack Squats 5 PVC Clean Pulls 5 PVC Hang Muscle Cleans 5 PVC Front Squats Workout Prep: 2 Controlled Rounds @ 60% 4 Box Step Overs 2 Deadlifts @ Workout Weight BARBELL COMPLEX 1x [ 1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat ], pick load Every 2 mins for 12 mins. Athlete Instructions 65–70% OR RPE 6-7 WORKOUT - VW Beetle For 4 cycles: AMRAP in 3 mins of: 20 Box Step Overs, 20 in 10 Deadlifts, 155/105 lbs Rest 1 min between each cycle. For each cycle continue the AMRAP. Athlete Instructions KG conv: 70/47.5 EXTRAS 4 rounds for quality of: 12 Goblet Spanish Squats, pick load 24 Single Leg Dumbbell Glute Bridges, pick load Rest 1 min Athlete Instructions 3-4 rounds EXTRA CREDIT For time: 4 rounds of: 6 Lateral Burpee Over Dumbbells 6 Alternating Dumbbell Hang Snatches, 50/35 lbs 24 Double Unders -- then -- Rest 3 mins -- then -- 2 rounds of: 12 Lateral Burpee Over Dumbbells 12 Alternating Dumbbell Hang Snatches, 50/35 lbs 48 Double Unders -- then -- Rest 3 mins -- then -- 24 Lateral Burpee Over Dumbbells 24 Alternating Dumbbell Hang Snatches, 50/35 lbs 96 Double Unders