LA Class Feb 19, 2024

Louie Fredric Chuaquico
Feb 18
1 min read

Warm-up:

2nd Floor Run

20 90/90 hip stretch

10 Cat cows

10 Firehydrants

5/side Knee hug to RDL

10 Alternating Reverse lunge

10 Jumping Airsquats

3/Side WGS

1RD

30 Sec deadhang

10 Kip Swings

10 Pushups

Metcon:

Partner Workout

With a partner, complete AMRAP (32 minutes)*:

In 8 minutes, complete:

100 Wallballs

Max Pull ups

Then in 8 minutes, complete:

80 wall balls (20/14)

Max cal bike

Then in 8 minutes, complete:

60 wall balls (20/14)

Max Box jumps (24/20)

Then in 8 minutes, complete:

40 wall balls

Max Cal Row

*Split reps at will, with one partner working at a time

Recent Posts

See All

Hyrox Class Dec 8, 2025

Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold 10 Sprawls 50FT bear crawls 50ft duck walks 20 Banded Pull apa

LA Class Dec 8, 2025

Warm-up: 20 90/90 Hipswitch 10/side Knees over toes lunge 20 alternating warrior squats 20 Banded Pull aparts 20 Banded Front Raises 10 Plate ground to overhead Wrist prep every 1:30x 8 2 Hang Power C

Kamp Lokal Dec 6, 2025

METCON: EMOM 30 Minutes MInute 1 - 20 Wall Balls (20/14) (10/9ft) Minute 2 - 25ft Handstand Walk Minute 3 - 8 Shuttle Runs (50ft) Minute 4 - 6 Sandbag Cleans (150/100) (OR 10 Deadlifts (315/225)) MInu

Comments