LA Class Jan 21, 2025

Louie Fredric Chuaquico
10 hours ago
1 min read

Warm-up: (10 min)

2 min machine

20 90/90 hip stretch

10 Cat cows

10 Firehydrants

10 Good mornings

10 Airsquats

10 V-ups 3/Side WGS

Wrist prep

Monostrucrual:

30 Sec on 30 sec x 10 Sets

ANY MACHINE

METCON: 18 min cap

Partner workout

8 ROUNDS

24 Pushups Shared

16 Front Squats (95/65) Shared

8 Synchro Pull ups or ring rows

Recent Posts

See All

Kamp Lokal Jan 21, 2026

Block Pause Power Clean 8 Sets (new set every 1:30) 2 Pause Power Cleans to Parallel (from blocks) *Pause in the receive for 3 seconds. **Start at 50-55% and build to a challenging set of 2. Accessor

Hyrox Class Jan 21, 2025

Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 10m Bear Crawls 10m Duck Walks 20m Heel walk 20m Ballet wa

Kamp Lokal Jan 20, 2026

Metcon: As few sets as possible to finish: AMRAP 2 Minutes 100 Lateral Burpee Over Rower 100/80 Calorie Row -rest 1 minute b/t sets- *Max 8 sets. Time Cap: 23 minutes (8 sets) Scaled: As few as sets a

Comments