West End Monday Metcon Class

Service Description

Warm-up 1 ROUND 10 Toes Touch Jumping Jacks 10 Alt. Standing Hip Openers 20 Bunny Hops 10 Alt. High Kicks 10 Tall Jumps Into… 2 ROUNDS 10 Alt. Step-Ups* 5 Deadlifts 5 Upright Rows 10 Alt. Elbow Punches 5 Cuban Presses** 10 Jump Squats *RND 2 complete 8 Box Jumps. **1 Rep= Upright Row + Elbows Thru + Strict Press. STRENGTH - Performance + Fitness Power Clean 1x2 at 70% 1RM Power Clean 1x2 at 80% 1RM Power Clean 1x2 at 90% 1RM Power Clean 1x2 at 90% 1RM Rest as needed between sets. WORKOUT - Performance As many reps as possible in 12 mins of: 3 Hang Power Cleans 52.5kg/35 3 Box Jumps, 24/20 in 6 Hang Power Cleans, 115/75 lbs 6 Box Jumps, 24/20 in 9 Hang Power Cleans, 115/75 lbs 9 Box Jumps, 24/20 in ... Continue adding 3 reps each round to each movement until time expires. Athlete Instructions Athlete Instructions KG BB: (52.5/35) Extra Credit - Performance + Fitness FT: Alternating Box Step-ups For time: 700/500 Alternating Box Step-ups, 24/20 in