Nov 28, 20241 min read

LA Class Nov 29, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

10 Cat cows

10/side Dead bugs

10/side Firehydrants

10 Seal to downdog

10 jeffersons curl bodyweight

15. Kettlebell swings

20 calf raises

Strength: Every 2:30 x 4

4x8 touch and go deadlift (65%)

Every 2 min x 4

4x5 strict press (65%)

Follow the time given

Metcon: Annie (15 min cap)

50-40-30-20-10

Double unders

Situps

X3 single unders

Just an easy friday work before 12 days of xmas tradition

Recent Posts

Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Tspine stretch 10 Squat Pass thrus 10 OHS Wrist prep Burgener snatch Strength: WEEK 2...

Warm up: 20 90/90 hip switch 10/side Firehyrdrants 10 Plate Squat Reaches 10 Plate Ground to overhead 10 Pike calf raises 5/side worlds...

Warm up: 20 90/90 hip switch 10 Cat cows 8/sude Tspine stretch 8/side Knees over toes forward with kettlebell on top of knee 30 sec...