West End Tuesday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Row 2:00–4:00 2 Rounds 10-second Dead Hang 5 Ring Rows 5 Muscle Cleans + Strict Press (PVC) 4:00–7:00 2 rounds 20-second Row (moderate pace) 4 Up Downs over Bar 4 Power Clean and Push Press (empty bar) Workout Prep: 3 Building sets 5/4 Calorie Row (build in pace) 2 Burpee Over Bar 2 Clean & Jerks (build) • Use the time to add weight on the bar as rest • Build to workout weight Gymnastics - Level 3 Weighted Pull-up : 1 Rep Max Log your best Weighted Pull-up 1 rep max lift. Only log the heaviest 1 rep, do not include sets prior to it. Gymnastics - Level 2 Strict Pull-ups : Max Set A single set of Strict Pull-ups for max reps. Gymnastics - Level 1 Assisted Pull-ups : Max Set A single set of Assisted Pull-ups for max reps. Athlete Instructions Athlete Instructions 6-8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up *Recommended rest would be about 90 seconds between attempts. You can use a dumbbell between your legs or attach weights to a belt. Warm-up Complete 2 rounds of: 20 Scap Pull Ups 5 Strict Pull Ups OR 5 Ring Rows WORKOUT That's Gonna Leave a Mark Complete as many rounds as possible in 16 mins of: 16/13 Row Calories 8 Lateral Burpee Over Bars 2 Clean & Jerks, 185/125 lbs Athlete Instructions KG conv: 85/57.5 Optional Accessory 4 RFQ: Ring Push-ups and Dumbbell Roll Overs 4 rounds for quality of: 10 Ring Push-ups 10 Dumbbell Roll Overs, pick load Athlete Instructions 3-4 rounds Ring Push-ups- or go to RPE 8/10 - leaving 2 reps in the tank each set) Dumbbell Roll Overs- RPE 8/10 Rest 1:30-2 mins between rounds.