LA Class Jan 9, 2024

Louie Fredric Chuaquico
Jan 8, 2024
1 min read

Strength 1 set every 3:30

20 Single Arm Dumbbell Row (10 each arm) + 10 Behind the Neck Strict Press @ 6/10 RPE

16 Single Arm Dumbbell Row (8 each arm) + 8 Behind the Neck Strict Press @ 7/10 RPE

12 Single Arm Dumbbell Row (6 each arm) + 6 Behind the Neck Strict Press @ 7.5/10 RPE

12 Single Arm Dumbbell Row (6 each arm) + 6 Behind the Neck Strict Press @ 8/10 RPE

12 Single Arm Dumbbell Row (6 each arm) + 6 Behind the Neck Strict Press @ 8.5/10 RPE

Metcon: 3 Rounds for time (16 min cap)

75 Double unders or 150 singles

25 Situps

15 Deadlifts (185/125)

200m Run each set

3rd floor run

Recent Posts

See All

Kamp Lokal Dec 8, 2025

Back Squat 5 Sets 3 Back Squat @75-80% 1RM Back Squat *Rest as needed between sets. Front Squat 10 Sets 3 Front Squat @88-95% 1RM Front Squat *Rest as needed between sets. Bent Over Row + DB Bent Over

LA Class Dec 8, 2025

Warm-up: (8 min) 1 min machine 10 Pass Thrus 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Airsquats 10 Alternating lunges 30 Sec wall sit hold WEEK of (1/4) Every 2:30 x 5 Sets 12 Bac

Hyrox Class Dec 8, 2025

Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10/side Lateral Lunges 1min plank Strength: 5x5 Tempo Backsquats at

Comments