LA Class Jan 13, 2024

Louie Fredric Chuaquico

Jan 12, 2024

1 min read

Metcon 20 min cap

100 Single unders

80 Airsquats

60 Alternating Dumbbell Snatches (50/35)

40 Pull ups

20 Burpee box jump overs (24/20)

100 Double Unders

Accessory: 3 Sets

10 Supinated Ringrows

10 Empty Bar bicep curls

20 Tricep Dips

Recent Posts

See All

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

Hyrox Class September 22, 2026

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 Push-Ups 20 Plank Shoulder taps 5 Inchworm pushups

LA Class September 22, 2026

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side T-spine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall Snat

Comments