top of page
wix BG.png
Search

LA Class July 15, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Jul 14, 2024
  • 1 min read

Warm up:

10. Cal machine

20 90/90 Switches

10. Plate Squat Reach

16. Alternating Warrior Squat Reaches

5/side Perfect Stretch

10. I-Y-T

10. Slow Jeffersons Curls

20/sec per side single leg wall sit hold


Strength: (10 min )

E2MOM x 5

3 Tempo Front Squat + 1 Front Squat @ 60-63% 1RM Front Squat

3 Tempo Front Squat + 1 Front Squat @ 60-63% 1RM Front Squat

3 Tempo Front Squat + 1 Front Squat @ 65-65+% 1RM Front Squat

3 Tempo Front Squat + 1 Front Squat @ 65-65+% 1RM Front Squat

3 Tempo Front Squat + 1 Front Squat @ 65-65+% 1RM Front Squat


*Tempo is 3 seconds down with a 2 second pause at the bottom of the rep


Metcon:

10-9-8-7-6-5-4-3-2-1 (15 min cap)

Single Dumbbell Alternating Devils Press (50/35)

Front Squats (115/75)


















 
 
 

Recent Posts

See All
Kamp Lokal Nov 10, 2025

Back Squat 5 Sets 3 Back Squat @73-78% 1RM Back Squat *Rest as needed between sets. Front Squat 10 Sets 3 Front Squat @78-83% 1RM Front Squat *Rest as needed between sets. Weighted Strict Pull Up Take

 
 
 
LA Class Nov 10, 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 Front Squats 3 WAVES EVERY 1:30 x 9 5 RE

 
 
 
Hyrox Class Nov 10, 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: Week 38 Squats Every 2:

 
 
 

Comments

Couldn’t Load Comments
It looks like there was a technical problem. Try reconnecting or refreshing the page.
bottom of page