LA Class Aug 28, 2024

Louie Fredric Chuaquico
Aug 27, 2024
1 min read

Warm-up:

10 Cal machine

20 90/90 Switches

10. Plate Squat Reach

5/side Perfect Stretch

10. Scap retractions

10. Kip Swings

10. Ring rows

Gymnastics EMOM x 12

Min 1: 10-12 Banded Strict pull ups

Min 2: 2-3 Rope climbs

Min 3: 20 Wall facing Handstand shoulder taps

SCALING OPTIONS

Rope climbs = 10 Seated double dumbbell press

Handstand shoulder taps = 20 Box shoulder taps

Conditioning: Chipper 20 min cap

50 Box Jumps overs (24/20)

40 Pushpress (95/65)

30 Hand release pushups

20/16 Calorie Row or 15/12 Calorie Bike

10 Dball over the shoulder (100/70)

*Sub 10 Power Cleans (135/95) if d ball is not available

Recent Posts

See All

Kamp Lokal Dec 13, 2025

METCON: 3 Sets 5 Rounds 500m Bike Erg 25ft Dumbbell Front Rack Lunge (2x35/25) 5 Shuttle Runs (50ft) *Deadlifts -rest 2 minutes between sets- Set 1: 3 Deadlift (275/185) Set 2: 2 Deadlifts (295/195)

LA Class Dec 13, 2025

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall Deadl

Hyrox Class Dec 13,2025

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soliders 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworms pushups 1 min pla

Comments