LA Class March 3 , 2026

Louie Fredric Chuaquico
7 hours ago
1 min read

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

Strength:

in 10 MIN BUILD TO HEAVY HANG MUSCLE CLEANS OF THE DAY

then.

AFTER 10MIN DO 50 PUSHUPS

10RDS (12 min cap)

3 Hang power cleans (115/75)

3 Pushpress

3 Lateral Burpees

AFTER 10 RDS

1RD 1000m/800m ROW OR SKI or 2000m/1600m Bike Erg

Recent Posts

See All

Kamp Lokal Mar 4, 2026

Snatch High Pull + Tall Power Snatch + Tall Snatch 3 Sets 3 Snatch High Pull + 3 Tall Power Snatch + 3 Tall Snatch *Rest as needed between sets. Snatch Lift Off + Pause Snatch 3 Sets 2 Snatch Lift off

Kamp Lokal Mar 3, 2026

Metcon: 12-9-6 Deadlifts (275/185) Box Jump Overs (30/24) -rest 5 minutes- 15-12-9 Deadlifts (185/125) Box Jump Overs (24/20) Time Cap each set: 6 minutes SCALED: 12-9-6 Deadlifts (225/155) 9-6-3 Box

Hyrox Class March 3, 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 3

Comments