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LA Class September 30, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Sep 29, 2024
  • 1 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

30 Front Squats @75/55lb

20 Front Squats @115/85lb

10 Front Squats @155/105lb

*Rest 2 minutes between sets.

**Weight is what is prescribed for male/female.


-Then- Every 1:30 x 7

1 Front Squat @60% 1RM Front Squat

1 Front Squat @70% 1RM Front Squat

1 Front Squat @75% 1RM Front Squat

1 Front Squat @80% 1RM Front Squat

1 Front Squat @85% 1RM Front Squat

1 Front Squat @85-88% 1RM Front Squat

1 Front Squat @85-88% 1RM Front Squat.


Metcon: 10 min cap

150 Double unders or 300 Single

Remaining time:

Amrap Remaining time

10 Alternating Dumbbell Snatches (50/35)

10 Alternating Dumbbell Forward lunges

10 Alternating V-ups




 
 
 

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