LA Class June 09, 2025

Louie Fredric Chuaquico
Jun 8
1 min read

Warm-up: (10 min)

2 min machine

20/ 90/90 Hipswitch

10 Cat cows

10 Firehydrants

5/side WGS

10 Barbell Goodmornings

10 Barbell Alternating Front Rack Lunges

10 Hollowrocks

Strength: WEEK 22

Deload

3x12 Front Squats (50%1RM)

every after set

20 sec Single leg wallsit hold per set

Metcon:

Amrap 7 min

15 Airsquats

10 Toes to bars

5 Squat cleans (135/95)

Rest 3 min

7 MIN CAP

TOTAL NUMBER OF REPS FROM THE FIRST AMRAP

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