LA Class March 21,2024

Louie Fredric Chuaquico
Mar 20
1 min read

Warm-up:

1 Round

10 Calorie Machine

10 IYTS

10 Floor snowangels

10 Squat Pass thrus

10 OHS

Wrist prep

Burgener snatch

New Cycle WK 4

Primer Every 1:30 x 5 (50%)

3 Snatch Strict Press

2 Snatch Balance

1 OHS

Every 30 sec x 5 min

1 Power Snatch (135/95) or 70%1RM

Metcon:

21-15-9 (15 min cap)

Burpee box jump overs

Overhead Squats (95/65)

Every after set 4 Wall walks

Recent Posts

See All

Kamp Lokal Nov 10, 2025

Back Squat 5 Sets 3 Back Squat @73-78% 1RM Back Squat *Rest as needed between sets. Front Squat 10 Sets 3 Front Squat @78-83% 1RM Front Squat *Rest as needed between sets. Weighted Strict Pull Up Take

LA Class Nov 10, 2025

Warm-up: (8 min) 1 min machine 10 Pass Thrus 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Airsquats 10 Alternating lunges 30 Sec wall sit hold Front Squats 3 WAVES EVERY 1:30 x 9 5 RE

Hyrox Class Nov 10, 2025

Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10/side Lateral Lunges 1min plank Strength: Week 38 Squats Every 2:

Comments