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 May 16, 2026

METCON: 3 Rounds 9 Bar Muscle Ups 3 Rope Climb Time Cap:13 minutes Scaled: 3 Rounds 6 Bar Muscle Ups 2 Rope Climb Snatch *If you need to take a break from going below parallel, then perform these as P

 
 
 
LA Class May 16, 2026

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 Strength:Unilateral + Midline SERIES 3/4 (1 SET EVERY 3:3

 
 
 
Hyrox Class May16,2026

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworm pushups 1 min plan

 
 
 

Comments

bottom of page