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 Oct 24, 2026

Behind the Neck Jerk Balance + Behind the Neck Press in Split Behind the Neck Jerk Balance + Behind the Neck Press in Split for load: #1:6 reps #2:6 reps #3: 6 reps 3 Sets 3 Behind the Neck Jerk Balan

Kamp Lokal Oct 23, 2026

Overhead Squat + Snatch Balance Overhead Squat + Snatch Balance for load: #1:2 reps #2:2 reps #3:2 reps #4:2 reps #5:2 reps 1 Overhead Squat + 1 Snatch Balance @70-73% 1RM Snatch Balance 1 Ove

Hyrox Class Oct 23, 2026

Warm-up: 2min machine 20 90/90 Hip Switches 10/side Warrior Squats 10 Seal to Downward Dog 10/side Scorpion Stretch 10/side Standing Hip Openers 10 IYTs 20 Alt Toy Soldiers 10 Air squats 10 Reverse lu

Comments