top of page
wix BG.png

LA Class March 27, 2024

Warm up:

2 min machine

15 Squat to pass thru

10 Pvc Pipe Sotts press (FRONT)

10/side Alternating Scorpion Stretch

10/side Thoracic Spine extension

Banded 7s

5 downward dog to upward dog hold

Wrist prep


Strength (Capacity under tension)

EMOM x 10Min

Min 1:150m/120 Air Runner or 12/10 Cal row or 10/8 Cal Bike (8/6 ECHO)

Min 2: 5 Snatch DL + 5 Hang power snatch + 5 OHS (75/55)


RX+ 95lbs


Metcon: (15 min )

Amrep 3 Min

Double Unders

-Rest 1 min-

Amrep 3 min

Wallballs (20/14)

-Rest 1min-

Amrep 3 min

Bar Facing Burpees

-Rest 1 min-

Amrep 3 min

Thrusters (95/65)


 
 
 

Recent Posts

See All
Kamp Lokal Apr 30, 2025

Power Snatch Waves Wave 1 3 Power Snatch @65% 1RM Power Snatch 2 Power Snatch @68% 1RM Power Snatch 1 Power Snatch @70% 1RM Power Snatch...

 
 
 
LA Class April 30, 2025

Warm-up: (10 min) 2 min maching 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Goodmornings 10 Alternating Reverse lunge 10...

 
 
 
Hyrox Class April 30, 2025

Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 30...

 
 
 

Comentários


bottom of page