LA Class April 12, 2024

Louie Fredric Chuaquico
Apr 11, 2024
1 min read

Warm up:

10. Calorie bike

10.PVC Passthrus

10. PVC Dislocates

5/side PVC Front rack hold to 5 Squats

10. PVC Kang Squats

10. PVC Sotts press

wrist prep

Barbell Warm up:

Burgener Warm up (Hang Clean)

3 Reps each

Down and finish (JUMP SHRUG)

Elbows high and outside (High Pull)

Turnover (Muscle clean)

High hang power clean

hang power clean

BBG:

EMOM x 10

3 Low Hang Power Clean @65-70% 1RM Clean

*Touch and Go from below knee.

**Focusing on efficiency and speed.

Metcon

Amrap 15 min

12 Dumbbell Goblet Squats (50/35)

6/side Dumbbell Push press

24 Lateral Dumbbell Hops

Recent Posts

See All

Kamp Lokal Jul 29, 2026

Pause Squat Snatch + Snatch 6 Sets @ 78-81% 1RM Snatch 1 Pause Squat Snatch -rest 15 seconds- 1 Squat Snatch -rest 2 minutes b/t sets- *Pause below knee for 2 sec on the first rep. Sumo Deadlift Build

Hyrox Class July 29, 2026

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 Raises 10m Bear Crawls 10m Duck Walks 20m Heel walk 20m Ballet wa

LA Class July 29,2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep FBB/Gymnastics: (12-15 MIN RUNNING CLOCK) 3 Sets 1 min M

Comments