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LA Class May 11, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • May 10, 2024
  • 1 min read

Warm up:

2nd Floor Run

10. Pass throughs

10. Dislocates per side

20 Pvc Lateral hops

10. Airsquats

5/side perfect stretches


2rds

5 Bar Goodmornings

5 Bar RDL

5 Bent over rows

5 Strict Press


Scaled: Use one Dumbbell


Strength: 4 sets (E2MOM x 4)

5 Sumo deadlift

5 Sumo deadlift

5 Sumo deadlift

5 Sumo deadlift

Every after set: 10 Strict Leg raise per set


Beginner: 4 sets

5 Light Bar Deadlift

5 Light Bar Deadlift

5 Light Bar Deadlift

5 Light Bar Deadlift

Every after set: 10 hanging Knee raise or 10 Alternating V-ups



Metcon: 5rds for time (14 min cap)

15/12 Cal Row or 10/8 Cal Bike

20 Kettlebell Swings (24/16kg)

10. Overhead Squats 95/65


Beginner Options: 5rds for time (14 min cap)

12/10 or 8/6 Cal Bike

15. Kettlebell Swings (24/16kg)

50FT Farmers Carry





 
 
 

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