LA Class Jan 7, 2025

Louie Fredric Chuaquico
Jan 6
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

FBB: EMOM x 12

Min 1: 12 -15 Double dumbbell bench press (35/20)

Min 2: 12-15 Deficit Pushups (2x45)

Min 3: 2 Rope climbs / 6 Strict Pull-ups

Conditioning AMRAP 12

12/10 Calorie Assault bike or 18/15 Cal Bike Erg

8 Double Dumbbell Thrusters (35/20)

4 Wall walks

Recent Posts

See All

Kamp Lokal Jun 26, 2026

Pause Snatch Balance 3 Sets 3 Pause Snatch Balance @65-70% 1 RM Snatch *Rest as needed between sets. **Pause in receive for 3 seconds. Squat Clean + Split Jerk 4 Sets 2 Clean + 1 Jerk @70-75% 1 RM C

LA Class June 26, 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

Hyrox Class June 26,2026

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Seal to downdog 10 Passthrus 10 PVC OHS 10 Jumping Airsquats EMOM x 40MIN Min 1: 12 Wallballs Min 2: 10 Burpee to plate Min 3: 20m sandbag lung

Comments