LA Class Nov 6, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

10/side Bird dogs

10/side Clamshells

10 Pushups + 20 Plank shoulder taps

20 sec dead hang

Banded 7s

Strength: EMOM x 12

Min 1: 2 Rope climbs or 6 Strict pull ups

Min 2: 5 Wall walks

Min 3: 15/12 Cal row or 12/10 Cal bike

Metcon: 2rds for time (15 min cap)

30 Double Dumbbell Pushpress (50/35)

20 Toes to rings / Toes to bars

100 Double unders

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...