LA Class Dec 21, 2024

Louie Fredric Chuaquico
Dec 20, 2024
1 min read

Warm-up:

10. Cal machine

20 90/90 Switches

10 Cat cows

10/side Dead bugs

10/side Firehydrants

10 Seal to downdog

10 jeffersons curl bodyweight

20 calf raises

Saturday:

Strength:

WK3 1 set every 2:30

4x4 clean Deadlift at 80%1rm

Every after set 12 overhead plate situps (25/15)

Partner wod

Amrap 14 min

11 Synchro thrusters 95/65

11 synchro medball situps

Everytime you break 200m run

Recent Posts

See All

Kamp Lokal Sep 8, 2026

Weighted Ring Dip Build to a 5RM Weighted Ring Dip -then- 3 Sets Max unbroken Weighted Ring Dips @80% of 5RM from above -rest 2 minutes between sets- Tempo Weighted Strict Lean Away Pull Up 3 Sets 6 T

Hyrox Class September 8, 2026

Basic Prehab/Activation 10 Cal Machine or 150m Run Air Runner 5/side Samson lunge pass thrus 10/side alternating scorpion stretch 10 IYTS 10 Scapula Push-Ups 20 Plank Shoulder taps 5 Inchworm pushups

LA Class September 8, 2026

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

Comments