LA Class Jan 8, 2024

Louie Fredric Chuaquico
Jan 7, 2025
1 min read

Warm-up:

20 90/90 Hip Stretch

10/side Firehyrdrans

10/side Warrior Squat Reaches

10 Passthrus

50FT PVC overhead duck walks

Metcon

“DITTO”

6 Sets (23 min)

Amrep 3 min

15/12 Cal Row or 12/10 Cal Bike or 150m/120m Run

Remaining time

ODD: Wallballs (20/14)

EVEN: Clusters

(115/75)

Rest 1 min between sets

Midline EMOM x 7

10 V-ups

10 Hollow rocks

SCALE ACCORDINGLY

Recent Posts

See All

Kamp Lokal May 1, 2026

In The Hole Front Squat 3 In the Hole Front Squat @65% 1RM Front Squat 2 In the Hole Front Squat @70% 1 RM Front Squat 1 In the Hole Front Squat @75% 1RM Front Squat 3 In the Hole Front Squat @70% 1RM

Hyrox Class May 1,2026

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Face down snow angels 10 Hollow rocks 10 Seal to down dog 20m Plate OH Duck walks Wrist prep Strength: 3 Sets 6-side single-arm dumbbell thrust

LA Class May 1, 2026

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Face down snow angels 10 Hollow rocks 10 Seal to down dog 20m Plate OH Duck walks Wrist prep Strength: EMOM x 3 5 Behind-the-neck strict press

Comments