LA Class July 16, 2025

Louie Fredric Chuaquico
Jul 15
1 min read

Warm-up: (10 min)

2 min machine

20 90/90 hip stretch

10 Cat cows

10 Firehydrants

10 Goodmornings

10 Airsquats

10 V-ups 3/Side WGS

Wrist prep

Barbell Warm up

Strength: GYMNASTICS + CORE 8MIN 2 Sets of 30 sec deadhang

2 Sets of 5 Controlled Dragon Flags

2 Sets of 20 Wall facing shoulder taps

10 MIN

HOLLOW ARCH DRILL INTO

3-5 SETS

3 TIGHT KIP SWINGS TO 3 PULL UPS

PARTNER WORKOUT AMREP 15MIN

100 Wallballs (20/14)

50 Sync Medball situps

50 Hang Clean and jerk (135/95)

10 Wall walks

GO AS FAR AS POSSIBLE

Recent Posts

See All

Hyrox Class Dec 8, 2025

Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold 10 Sprawls 50FT bear crawls 50ft duck walks 20 Banded Pull apa

LA Class Dec 8, 2025

Warm-up: 20 90/90 Hipswitch 10/side Knees over toes lunge 20 alternating warrior squats 20 Banded Pull aparts 20 Banded Front Raises 10 Plate ground to overhead Wrist prep every 1:30x 8 2 Hang Power C

Kamp Lokal Dec 6, 2025

METCON: EMOM 30 Minutes MInute 1 - 20 Wall Balls (20/14) (10/9ft) Minute 2 - 25ft Handstand Walk Minute 3 - 8 Shuttle Runs (50ft) Minute 4 - 6 Sandbag Cleans (150/100) (OR 10 Deadlifts (315/225)) MInu

Comments