LA Class Dec 23,2024

Warm-up:

10. Cal machine

20 90/90 Switches

10 Cat cows

10/side Dead bugs

10/side Fire Hydrants

10 Seal to downdog

10 IYTS

30 sec wall sit hold

30 Banded pull aparts

10 Kip swings

10 Juping airsquats

Strength: WK 3

8 Sets (Every 1:45)

2 Front Squats

Start at 60% Increase load up to 85% every 2 sets

Metcon: Media Noche (17 min cap)

2 Rounds

24 Wall balls (20/14)

12 Hang power cleans (115/75)

24 Wallballs

12 Burpee box jumps (24/20)

Recent Posts

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Firehydrants 10/side Banded clamshells 10 Bodyweight goodmornings 3/side WGS 30 sec...

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 IYTS 10 Lying floor angels (FACE DOWN) 30...

METCON: AMRAP 7 Minutes 50/40 Calorie Assault Bike Max Calorie Row -rest 3:00- AMRAP 7 Minutes 50/40 Calorie Row Max Calorie Assault Bike...