LA Class Jan 6, 2024

Louie Fredric Chuaquico
Jan 5, 2025
1 min read

Warm-up:

2 Rounds

10 Calorie Machine

10 Squat hold Pass Thrus

10 Kettlebell Deadlift

10 Seal to down dog

Strength: WEEK 1

E2MOM X 3

3 Sets 10 Reps

Front Squats @50%

Accessory Work: 3 sets

6/side Goblet Cossack Squats (24/16kg)

50FT Single Arm Farmers Carry (EACH ARM IS 50FT)

15 Straight legged Situps BODYWEIGHT

“THE START”

5 Rounds (14 min cap)

20 Airsquats

10/side Single Arm Dumbbell Snatches (50/35)

10 Lateral Burpee over dumbbell

Recent Posts

See All

Kamp Lokal Jun 16, 2026

Superset 1 3 Sets 3 Strict Weighted Ring Dip @7/10 RPE -rest 30 seconds- 15 Unbroken Dumbbell Bench Press @7/10 RPE -rest 3 minutes b/t sets- Superset 2 3 Sets 6-10 Tempo False Grip Hinging Ring Rows

Hyrox Class June 16, 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 Pushups 20 Plank Shoulder taps 5 Inchworm pushups S

LA Class June 16, 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

Comments