LA Class Oct 7,2024

Oct 6, 20241 min read

Warm-up:

10. Cal machine

20 90/90 Switches

10. Cat cows

20. Alternating dead bugs

10. PVC Passthrus

10. Dislocates

5/side Perfect Stretch

10. IYTS

Banded OHS

Strength: 12 min

Monday:

E2MOM x 6

3 Front Squats

2 sets at 70%

2 Sets @80%

2 Sets @85%

Metcon: Chipper (15 min cap)

50 Alternating Goblet Lunges

40 Toes To bars

30 Alternating Single DB Box step ups

20 Toes to bars

10 Alternating Devils press

DB: 50/35 RX

Recent Posts

METCON: 5 sets: Row 1000m -rest 2 minutes b/t sets- -then- 5 sets: 30 Wall Balls (20/14) (10'/9') -rest 1 minute b/t sets- Time Cap Each...

Push Press + Pause Push Jerk 3 Sets 2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk 2 Sets 1 Push Press + 1 Pause Push Jerk...

Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 10 Passthrus 10 Dislocates per side 90/90 Hipswitch 10 Cat cows 10 Scapula...