LA Class June 1, 2026

Louie Fredric Chuaquico
May 31
1 min read

Warm-up: (8 min)

10/8 cal machine or 200m Run

1RD

15/side Banded TKES

25 FT Duck walks 25 FT Cossack Squats

10 Kang Squats

10 Jumping air squats 3 Inchworms

Strength Reset 1 SET EVERY 2:30 WEEK 3

5 Sets of 4 Reps

TEMPO FRONT SQUATS 2 SEC DOWN 1 SEC PAUSE THEN FAST UP (5-10lbs Heavier than last week)

After each set do: 5 Strict pull ups or 10 Banded pull ups

Conditioning: (15 min cap)

50 Airsquats

50/40 Cal Row or Ski or 40/32 Cal bike or 2000/1600m Bike Erg

50 Wallballs

50/40 Cal Row or Ski or 40/32 Cal bike or 2000/1600m Bike Erg

Recent Posts

See All

Hyrox Class June 18,2026

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Fire hydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels EVERY 2MIN X 5 Sets 3 Deadlif

Kamp Lokal Jun 17, 2026

Squat Clean + Front Squat 6 Sets (new set every 2 minutes) 1 Squat Clean + 2-3 Front Squats @65% of 1RM Clean *Technique and speed focused. Clean Pull 20 Sets (new set every 30 seconds) 1 Clean Pull @

LA Class June 17,2026

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 Gymnastics: 3RDS 20 SEC BOX/PARALLETE LSIT HOLD 8 Jumping

Comments