LA Class Aug 6, 2024

Louie Fredric Chuaquico
Aug 5, 2024
1 min read

Warm-up:

10. Cal machine

20 90/90 Switches

10. Plate Squat Reach

5/side Perfect Stretch

10. I-Y-T

10. Sec dead hang

10. Scap retractions

10. Kip swings

(Wrist Prep)

Burgener

Strength: (Every 2 min x 5)

Build to a Heavy Complex

1 Power Clean

1 Hang Power Clean

1 Low Hang power clean

2 Jerks

Metcon: 20min cap

Partner (10RDS FOR TIME) 5RDS EACH

200m/150m Row/Ski or 10/8 Calorie Bike or 150m/120m Air runner

4 Deadlifts

3 S20

2 Bar Muscle up or 4 Chest to bars/ Pull up/ 6 Ring rows

RX: 155/105

Partner 1 Must complete 1 Full round before switching

Recent Posts

See All

Kamp Lokal Dec 10, 2025

Snatch + Hang Snatch + Snatch Snatch + Hang Snatch from Below the Knee + Snatch @70% 1 RM Snatch Snatch + Hang Snatch from Below the Knee + Snatch @70% 1 RM Snatch Snatch + Hang Snatch from Below the

LA Class Dec 10, 2025

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep Monostructural: EMOM x 10 200/150m Row or Ski or 400m bike

Hyrox Class Dec 10, 2025

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 30 Tibialis Raises 20m Heel walk 20m Ballet walks SAME AS

Comments