LA Class Jan 5, 2025

Louie Fredric Chuaquico
Jan 4
1 min read

Warm-up: (8 min)

10/8 cal machine or 200m Run

1RD

15/side Banded TKES

25FT Duck walks 25 FT Cossack Squats

5/side Lateral lunges

10 Jumping airsquats

WEEK 1/4 (1 SET EVERY 2 MIN) 5sets of 5 Reps Front Squats RPE 7

Conditioning:

3RDS FOR TIME (15 min cap)

20 Alternating Single DB box step-ups (24/20)

20 Alternating hand dumbbell clean and jerks

500/400m Cal row or Ski or 1000m/800m Bike

Recent Posts

See All

Kamp Lokal Jan 13, 2026

Metcon: 10 sets (new set every 2 minutes) Average Row Calories from week 1 (plus 1 calorie) Average Burpees from week 1 (plus 1 burpee) *Or plus 1 from highest set. *Score is total reps. (Count each

Hyrox Class Jan 13, 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 5

LA Class Jan 13, 2025

Warm-up: shoulders 30 Banded pull-aparts 10 Squat pass thus 10/side Dislocates 10/side Warrior Squats 10 Hollow rocks 10 V-ups 10 Seal to download Burgener Snatch EMOM x 5 5 Behind the neck pushpress

Comments