LA Class June 27, 2026

Louie Fredric Chuaquico
1 day ago
1 min read

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: Back squats

Min 0-3 5 REPS at 50% 1RM OR RPE 5 Min 3-6 4 REPS AT 65% 1RM OR RPE 6.5

Min 6-9 3 REPS AT 80% 1RM OR RPE 8

15 min cap

15-10-5

Power Cleans (135/95)

Double dumbbell box step-ups 20 inch (50/35)

1000m/800m Bike erg or 500/400m Row or 20/16 Calorie Bike

Recent Posts

See All

Kamp Lokal Jun 27, 2026

Tempo Strict Press 4 Sets 6 Tempo Strict Press @8.5/10 RPE *Rest 2 minutes between sets. **Tempo is 31X3 (3 seconds down, 1 second pause, explode up, 3 second pause) ***Goal is to find a tough worki

Hyrox Class June 27,2026

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Face down snow angels 10 Hollow rocks 10 Seal to down dog 20m Plate OH Duck walks Wrist prep Partner workout: AMRAP 14 MIN 500m/400m Row or Ski

Kamp Lokal Jun 26, 2026

Pause Snatch Balance 3 Sets 3 Pause Snatch Balance @65-70% 1 RM Snatch *Rest as needed between sets. **Pause in receive for 3 seconds. Squat Clean + Split Jerk 4 Sets 2 Clean + 1 Jerk @70-75% 1 RM C

Comments