LA Class March 16, 2024

Louie Fredric Chuaquico
Mar 15, 2024
1 min read

Warm up:

2 min machine

15 Full Squat Pass thrus

10 Pvc Pipe Sotts press

10/side Pin wheels

10/side Thoracic Spine extension

Banded 7s

5 downward dog to upward dog hold

1RD (BAR)

5 Goodmornings

5 Back Squats

5 Strict Press

5 Front Squats

5 Romanian DL

Strength

10-8-6-4-2

Deadlifts

Every after set 5 Strict pull ups

Metcon

15-12-9-6-3

Back Squats (From the ground) (95/65)

Dumbbell Push Press

Calorie Machine

Recent Posts

See All

Kamp Lokal Mar 17, 2026

Metcon: 6 Sets 18 Wall Ball (20/14) 12 Toes to Bar 6 Dumbbell Snatch (70/50) -rest 1:1 between sets- Time Cap each set: 2 minutes 30 seconds Scaled: 6 Sets 12 Wall Ball (20/14) 9 Toes to Bar 6 Dumbbel

LA Class March 17, 2026

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall BURGE

Hyrox Class March 17, 2025

Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 5/side samson lunge pass thrus 10/side alternating scorpion stretch 10 IYTS 10 Scapula Pushups 20 Plank Shoulder taps 5 Inchworm pushups S

Comments