LA Class March 6, 2026

lokalactive
Mar 5
1 min read

Warm-up: shoulders

30 Banded pull-aparts

10 Squat pass thus

10/side Dislocates

10/side Warrior Squats

10 Hollow rocks

10 V-ups

10 Seal to downdog

Burgener Snatch

Strength:

In 10MIN Build to Heavy Muscle Snatch for today

ACCESSORY: 1RD

30 Medball Situps for time (20/14)

EMOM x18

Min 1 200m/150m Row or 400/350m Bike

Min 2: 5 Touch and Go power snatch (95/65)

Min 3: 5 Pull ups + 10 Pushups

Recent Posts

See All

Kamp Lokal Aug 26, 2026

Pause Squat Snatch + Snatch 12 Minute EMOM Min 1: 1 Below Knee Pause Squat Snatch (pause for 2 seconds below knee Min 2: 1 Squat Snatch *All at 85-90%1 RM Snatch. Deadlift Build to a tough single Dead

LA Class Aug 26,2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep FBB: TEMPO 4 SETS 5 Tempo Strict or banded pull-ups ( FA

Hyrox Class Aug 26, 2026

Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 10m Bear Crawls 10m Duck Walks 20m Heel walk 20m Ballet wa

Comments