LA Class Feb 25, 2024

Louie Fredric Chuaquico
Feb 24, 2024
1 min read

Warm up:2 min machine

15/side Banded TKES

20 90/90 Switches

20 Alternating Deadbugs

10/side Fire hydrants

10/side Cat cows

5 downward dog to upward dog

1RD10 PVC Kang Squats

6/side PVC Lateral Lunges

6/side Pvc Back rack reverse lunge to kick ups

10 Pvc Jumping air squats

Strength

Warm up:1x8 @40-50%1RM

1x6 @60% 1RM

Every 2:30 x5

6 Back Squats @78-80% of1RM

Metcon

Every 2 min x 8 sets (20 min including Rest)

2nd Floor Run

Even: Max Double Dumbbell Burpee Deadlifts (50/35)

Odd Max Wall Balls (20/14)Rest 30 sec between sets

Scoring: Total Reps

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

Strength

Metcon

Comments