LA Class Dec 28, 2024

Louie Fredric Chuaquico
Dec 27, 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: E2MOM x 5

5x3 Deadlifts @85%1RM

Every after set 50FT Heavy Farmers carry

Partner wod

5 Rounds for time (16 min cap)

14 Synchro Alternating Dumbbell Snatches (50/35)

14 Synchro Alternating Dumbbell Forward Lunges (50/35)

10 Synchro toes to bars

3 Synchro wall walks every after set

Recent Posts

See All

Kamp Lokal Mar 17, 2026

Metcon: 6 Sets 18 Wall Ball (20/14) 12 Toes to Bar 6 Dumbbell Snatch (70/50) -rest 1:1 between sets- Time Cap each set: 2 minutes 30 seconds Scaled: 6 Sets 12 Wall Ball (20/14) 9 Toes to Bar 6 Dumbbel

LA Class March 17, 2026

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

Hyrox Class March 17, 2025

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 Pushups 20 Plank Shoulder taps 5 Inchworm pushups S

Comments