LA Class Dec 13, 2023

Louie Fredric Chuaquico
Dec 12, 2023
1 min read

2 Rounds for Quality (GYMNASTICS)

20 Kip Swings [aka Beat Swing]

10 Strict Toes To Bar

Then accumulate 20 Kipping Toes to Bar

Scaled:

2 Rounds for Quality

10 Kip Swings [aka Beat Swing]

10 Strict Knee Raises

Then accumulate 10 Kipping Toes to Bar or 20 Kipping Knee raises

Metcon Karen (15 min cap)

150 Wallballs for time

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