LA Class Nov 5, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

10/side Bird dogs

10/side Deadbugs

10 Seal to downdog

5 Muscle cleans

2 Rounds

10 Airsquats

5 Muscle cleans5

5 Front Squats

Strength: E3MOM x 5

Deadlifts 4x8 @65%

Every after set 4/side Lateral KB Lunges 24/16kg

Metcon:

Amrap 12min

20 Wallballs (20/14)

5 Hang Power Cleans (155/105)

Recent Posts

METCON: 4 Sets 20/16 Calorie Echo Bike 20 Goblet Squats (53/35) 20 Box Step Ups (20) -rest 1 minute b/t sets- Time Cap each set: 4...

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...

Warm-up: (10 min) 2 min maching 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Goodmornings 10 Airsquats 10 V-ups 10 Jeffersons...