LA Class June 19, 2024

Louie Fredric Chuaquico

Jun 18, 2024

1 min read

Warm up:

2 min machine:

10. Plate ground to overhead

30 sec plate overhead hold

10. Airsquats

10. Tuck Jumps

5/side Alternating perfect stretches

Gymastics EMOM x 15

Min 1: 10-15 Seated double dumbbell press

Min 2: 2-3 Rope climbs or 6-10 Strict pullups

Min 3: 30 Sec handstand hold

For time: (12 min cap)

50 Box jump overs (24/20)

50 Thrusters (95/65)

Every 2 min do 5 Pullups or ring rows starting from 0

Recent Posts

See All

Hyrox Class Oct 8,2026

Warm-up: 20 90/90 hip switches 10 Cat-cows 10/side Fire hydrants 10/side clamshells 10 Bodyweight good mornings 3/side WGS 30 sec glute bridge hold 10 Supermans to Snow Angels 0 Strength

Kamp Lokal Oct 7, 2026

Muscle Clean + High Hang Speed Power Clean + Tall Clean 3 Sets 3 Muscle Cleans + 3 High Hang Speed Power Cleans + 3 Tall Power Cleans @5.5/10 RPE -rest 90 seconds between sets- Clean Deadlift + Floati

LA Class Oct 7,2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretches 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep Strength: EVERY 2:30 x 5 Build to heavy 5 THRUSTERS Pa

Comments