West End Tuesday Metcon Class

Service Description

Warm-up Movement Prep/Activation: Every 1:00 (9:00) Minute 1: 30-second Bike + 5 Russian Kettlebell Swings (light) Minute 2: 3 Jump to Pike + Arch Swing Minute 3: 5 Scap Circles (forward) + 5 Kip Swings -into- Teaching Focus Workout Prep: 2 Sets 10-second Calorie Bike (building to workout pace) 3 Kettlebell Swings (moderate) 3 Toes to Bar or modification Gymnastics: Bar Muscle-Ups For time: 8 Bar Muscle-ups 16/12 Row Calories 6 Bar Muscle-ups 12/8 Row Calories 4 Bar Muscle-ups 8/6 Row Calories 2 Bar Muscle-ups Time cap: 9 mins Athlete Instructions Scaling Level 1: Every 1:00 (9:00) Min 1: 8 Feet Assisted Strict Pull-ups Min 2: 6-8 Matador Dips or Bench Dips Min 3: Rest Minute Level 2: Every 1:00 (9:00) Min 1: 2-3 Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms Min 2: 3-6 Banded Low Bar Muscle Ups OR 1-2 Spotted Bar Muscle Ups Min 3: Rest Minute WORKOUT FREEDOM (RX) - Forest Green For time: 0:00-7:00: 21/16 Air Bike Calories 21 Kettlebell Swings, 53/35 lbs 15/12 Air Bike Calories 15 Kettlebell Swings, 53/35 lbs 9/8 Air Bike Calories 9 Kettlebell Swings, 53/35 lbs -- then -- 7:00-14:00: 21/16 Air Bike Calories 21 Toes-to-bars 15/12 Air Bike Calories 15 Toes-to-bars 9/8 Air Bike Calories 9 Toes-to-bars -- then -- 14:00-21:00: 21 Toes-to-bars 21 Kettlebell Swings, 53/35 lbs 15 Toes-to-bars 15 Kettlebell Swings, 53/35 lbs 9 Toes-to-bars 9 Kettlebell Swings, 53/35 lbs Athlete Instructions Score is total working time. KG conv: 24/16