LA Class Dec 3,2024

Louie Fredric Chuaquico
Dec 2, 2024
1 min read

Warm-up:

10. Cal machine

20 90/90 Switches

10 Cat cows

10/side Dead bugs

10 Glutebridge with 10 sec hold on top

10 Seal to downdog

10 IYTS

30 sec wall sit hold

30 Banded pull aparts

10 Kip swings

10 Juping airsquats

Strength:

5 Sets ( 1 set every 3 min)

3 Back Squat @75-80% 1RM Back Squat

*Rest as needed between sets.

Every after set do

6/side KB Lateral Lunges

30 sec weighted plank hold (25/15)

Metcon 5rds for time (15 min cap)

15 Toes to bars

10 Lateral Burpee over dumbbell

5 Double Dumbbell Devils press (50/35)

Recent Posts

See All

Hyrox Class Nov 13, 2025

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Firehydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels Strength: POSTERIOR AND PULL

Kamp Lokal Nov 12, 2025

METCON: 3 Sets 2 Rounds 16/13 Calorie Row 4 Wall Walks -into- 4 Rope Climbs -rest 2 minutes between sets- Time Cap each set: 5 minutes SCALED: 3 Sets: 2 Rounds 13/10 Calorie Row 3 Wall Walks -into-

LA Class Nov 12, 2025

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Goodmornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep THROWDOWN PREP: Monostructural PICK A MACHINE DO AN EMOMx10

Comments