LA Class March 21, 2024

Louie Fredric Chuaquico
Mar 20, 2024
1 min read

Warm up:

2 min machine

20 Forward and back Shoulder Circles

10. Scapula Pushups

10. Kang Squats

5/side Worlds Greatest Stretch

FBB

3 Sets (E3MOM x 3)

8/side Kneeling DB Overhead Press (30/20)

30 Banded Pull aparts

20 Plank Jacks

3 sets: (E3MOM x 3)

16 KB Alternating Gorilla Rows (24/16kg)

200FT Farmers Carry

20. Alternating V-ups

Monostructural

2 Rounds (20 min total)

3 Min Max Cal Row

3 Min Max Cal Bike

3 Min Max Shuttle Runs

1 Min Rest

Recent Posts

See All

Hyrox Class March 18, 2026

Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 10m Bear Crawls 10m Duck Walks 20m Heel walk 20m Ballet wa

LA Class March 18, 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 Gymnastics: TEMPO 3 SETS 8 TEMPO BANDED PULL UPS FAST PULL

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

FBB

Monostructural

Comments