West End Wednesday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 6:00 AMRAP 30-second Jump Rope 10 Banded Pass Throughs 5 PVC Strict Press 5 PVC Muscle Snatch 5 PVC Overhead Squats 20-second Plank (elbows) Workout Prep: 3 Sets 3 Overhead Squats (build in weight) 10 Double Unders 1 Wall Walk Strength Every 2:30 for 10 mins: Shoulder Press 3 Shoulder Press, pick load Every 2:30 for 10 mins. Athlete Instructions 72-75% 1RM WORKOUT - Muscle Beach For time: AMRAP in 2 mins of: 10 Overhead Squats, 95/65 lbs 50 Double Unders max reps in remaining time Wall Walk Rest 1 min ... Repeat until you reach 25 Wall Walk reps or Handstand Walk, 200 ft Time cap: 17 mins Athlete Instructions Wall Walk / Handstand Walk, 200 ft KG conv: 42.5/30 Cool Down 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets 1:00 Foam Roller Angels 1:00 Toe Elevated Calf Stretch *Rest as needed between sides, movements and sets.