LA Class Oct 25, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

10/side fire hydrants

10. Medball Lunges

10, Medball Squats

10. Sprawls

20 sec dead hang

Banded 7s

Burgener Cleans

Strength

In 12 min build to your heavy 3 thrusters for today

Metcon: chipper 14 min amrap

5th floor run

Remaining time

Amrap

12 pull ups

9 thrusters (95/65)

6 lateral burpee over bar

*UNLESS IT RAINS OR HAS INJURY DO

-125/1000m row

-1000m Run

-50/45 cal bike ( same as echo )

Recent Posts

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Firehydrants 10/side Banded clamshells 10 Bodyweight goodmornings 3/side WGS 30 sec...

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 IYTS 10 Lying floor angels (FACE DOWN) 30...

METCON: AMRAP 7 Minutes 50/40 Calorie Assault Bike Max Calorie Row -rest 3:00- AMRAP 7 Minutes 50/40 Calorie Row Max Calorie Assault Bike...