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

Kamp Lokal Nov 10, 2025

Back Squat 5 Sets 3 Back Squat @73-78% 1RM Back Squat *Rest as needed between sets. Front Squat 10 Sets 3 Front Squat @78-83% 1RM Front Squat *Rest as needed between sets. Weighted Strict Pull Up Take

LA Class Nov 10, 2025

Warm-up: (8 min) 1 min machine 10 Pass Thrus 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Airsquats 10 Alternating lunges 30 Sec wall sit hold Front Squats 3 WAVES EVERY 1:30 x 9 5 RE

Hyrox Class Nov 10, 2025

Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10/side Lateral Lunges 1min plank Strength: Week 38 Squats Every 2:

Comments