LA Class April 16, 2024

Louie Fredric Chuaquico
Apr 15, 2024
1 min read

Warm up:

3rd floor run

10. Cat Cows

10/side Fire Hydrants

10/side bird dogs

10. Floor Snow angels

5 Inchworms to downdog

Barbell Prep 3 reps each

Burgener warm up Clean

Movement prep

50FT High knees

50FT Butt kicks

50FT Ballet walks

20 Power Squats

30 Sec Deadhang

BBG: 2 Rep every 30 sec for 7 min

Power Clean and jerk (135/95) or 60% of your Max

Metcon:

Amrap 6 min

30 Double unders or 30 single unders

10. Box jump overs (24/20)

10. Shoulder to overhead (95/65)

Rest 3 min

6 min to finish

Total number of reps (PART A)

Recent Posts

See All

Kamp Lokal Aug 8, 2026

Tempo Landmine Strict Press 3 Sets AMRAP Unbroken Tempo Landmine Strict Press (each arm) @8+/10 RPE *Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause) -rest 1 minute between s

LA Class August 8, 2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretches 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep Strength: 3-3-3-3-3 Push Jerks Build to heavy 15 Min c

Hyrox Class Aug 8,2026

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Face-down snow angels 10 Hollow rocks 10 Seal to down dog 20m Plate OH Duck walks Wrist prep Partner Conditioning: AMRAP 10 MIN 15 Sync Goblet

Comments