top of page
wix BG.png
Search

LA Class Jan 21, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Jan 20
  • 1 min read

Warm-up:

2nd Floor Run

20 90/90 hip stretch

10 Cat cows

WRIST PREP

1 Round

20 Banded pull aparts

10/side Single dumbbell Strict press

20 Airsquats

10 Empty bar muscle cleans + 5 empty bar press



Strength: WEEK 3

EMOM x 10

1 Power Clean at 75-85%1RM



WOODY

3 Rounds For time (18 min cap)

20/16 Cal Row or 15/12 Cal Bike or 14/11 Echo

20 Hang Power Clean (95/65)

20 Burpee Box jump (24/20)



 
 
 

Recent Posts

See All
LA Class Dec 8, 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 WEEK of (1/4) Every 2:30 x 5 Sets 12 Bac

 
 
 
Hyrox Class Dec 8, 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: 5x5 Tempo Backsquats at

 
 
 
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

 
 
 

Comments

bottom of page