LA Class July 1,2026

Louie Fredric Chuaquico
4 hours ago
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

Midline: 3 SETS 1 SET EVERY 3MIN

5-8 Strict toes to bars

8/side Hollow body press with 20/15DB

20 Banded Lat pull-downs

For time (ALL SHARED) (20MIN CAP)

1000m/800m Row or Ski Shared

40 Ground to overhead (135/95)

4000m/3200m Bike Erg

80 Wallballs (20/14)

Recent Posts

See All

Kamp Lokal Jul 1, 2026

Pause Squat Snatch + Tempo Overhead Squat 5 Sets 1.1.1 Pause Squat Snatch + 3 Tempo Overhead Squat @ 65-70% 1RM Snatch -rest 20 sec b/t snatch reps and 2 min b/t sets- *Notes: Each cluster complex se

Hyrox Class July 1, 2026

Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 10m Bear Crawls 10m Duck Walks 20m Heel walk 20m Ballet wa

Kamp Lokal Jun 30, 2026

Push Press 4 Sets 3 Push Press @8.5+/10 RPE -rest 2 minutes between sets- *Build to a tough set of 3 by the last set Pressing Superset 3 Sets 5 Bench Press (leave 1-2 reps in the tank) @8.5/10 RPE -re

Comments