LA Class Dec 23,2024

Louie Fredric Chuaquico
Dec 22, 2024
1 min read

Warm-up:

10. Cal machine

20 90/90 Switches

10 Cat cows

10/side Dead bugs

10/side Fire Hydrants

10 Seal to downdog

10 IYTS

30 sec wall sit hold

30 Banded pull aparts

10 Kip swings

10 Juping airsquats

Strength: WK 3

8 Sets (Every 1:45)

2 Front Squats

Start at 60% Increase load up to 85% every 2 sets

Metcon: Media Noche (17 min cap)

2 Rounds

24 Wall balls (20/14)

12 Hang power cleans (115/75)

24 Wallballs

12 Burpee box jumps (24/20)

Recent Posts

See All

Kamp Lokal Apr 17, 2026

Pause Front Squat 3 Pause Front Squat @65% 1 RM Front Squat 2 Pause Front Squat @70% 1RM Front Squat 1 Pause Front Squat @75% 1 RM Front Squat 3 Pause Front Squat @70% 1RM Front Squat 2 Pause Front Sq

LA Class April 17, 2026

Warm-up: shoulders 30 Banded pull-aparts 10 Squat pass thus 10/side Dislocates 10/side Warrior Squats 10 Hollow rocks 10 V-ups 10 Seal to downdog Wrist prep Strength: 1 Set every 2:30 Front Squats 4

Hyrox Class April 17,2026

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

Comments