LA Class March 2, 2026

Louie Fredric Chuaquico
Mar 1
1 min read

Warm-up: (8 min)

10/8 cal machine or 200m Run

1RD

15/side Banded TKES

25FT Duck walks 25 FT Cossack Squats

5/side Lateral lunges

10 Jumping airsquats

TEST DAY

FIND YOUR HEAVIEST FRONT SQUAT IN 10MIN

OPEN 26.1

For time: (12 MIN CAP)

20 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box

♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

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

LA Class June 27, 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 Strength: Back squats Min 0-3 5 REPS at 50% 1RM OR RPE 5 M

Comments