top of page
wix BG.png
Search

LA Class March 20, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Mar 19, 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

Wrist prep


2RDS

3 Strict Press

3 Pushpress

3 Strict pull ups or 5 Ring rows


Strength

Build to a heavy 3 Push press in 10 min


Metcon

Every 2 min x 6 sets

2nd Floor run or 10/8 cal bike or 8/6 Echo

10 Push Press (95/65)

Remaining time:Max Pull ups

Rest 1 min between sets


Scaled:Every 2 min x 6 sets

2nd Floor run or 10/8 cal bike or 8/6 Echo

8 Push Press (75/55) or DB Push press (35/20)

Remaining time:Max Jumping pulls ups/ Banded Pull ups/ Ringrows

Rest 1 min between sets

 
 
 

Recent Posts

See All
Hyrox Class Aug 27,2026

Warm-up: 20 90/90 hip switch 10 Cat-cows 10/side Fire hydrants 10/side Clamshell 10 Bodyweight good mornings 3/side WGS 30 sec glute bridge hold 10 Supermans to Snow Angels Strength: Posterior 4 Sets

 
 
 
Kamp Lokal Aug 26, 2026

Pause Squat Snatch + Snatch 12 Minute EMOM Min 1: 1 Below Knee Pause Squat Snatch (pause for 2 seconds below knee Min 2: 1 Squat Snatch *All at 85-90%1 RM Snatch. Deadlift Build to a tough single Dead

 
 
 
LA Class Aug 26,2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep FBB: TEMPO 4 SETS 5 Tempo Strict or banded pull-ups ( FA

 
 
 

Comments

bottom of page