top of page
wix BG.png
Search

LA Class Dec 29, 2023

Writer: Louie Fredric Chuaquico
Louie Fredric Chuaquico
Dec 28, 2023
1 min read

Strength

2 Power Clean + 2 Push Jerk @ 50% 1 RM Power Clean

1 Power Clean + 1 Push Jerk @ 55% 1 RM Power Clean

1 Power Clean + 1 Push Jerk @ 60% 1 RM Power Clean

1 Power Clean + 1 Push Jerk @ 65% 1 RM Power Clean

1 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean

1 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean

1 Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean

1 Power Clean + 1 Push Jerk @ 80+% 1 RM Power Clean


Metcon:

For time: (15 min cap)

50 Alternating Front Rack Lunges (75/55) L+R = 2

40 Medball Situps

30 Hang Muscle clean (75/55)

20 Strict Press (75/55)

10 Strict Pull ups

 
 
 

Recent Posts

See All
LA Class September 23,2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep Strength: E3MOM x 6 FBB: 3RDS 12 Alternating Dumbbell

 
 
 
Hyrox Class September 23, 2026

Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 10m Bear Crawls 10m Duck Walks 20m Heel walk 20m Ballet wa

 
 
 
Kamp Lokal Sep 22, 2026

Weighted Ring Dip Build to a 1 RM Weighted Ring Dip -then- 3 sets Max Unbroken Weighted Ring Dip @60% of 1RM from above -rest 2 minutes between sets- Tempo Weighted Strict Lean Away Pull Up 3 Sets 3.3

 
 
 

Comments

bottom of page