top of page
wix BG.png
Search

LA Class March 5, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Mar 5, 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

5 downward dog to upward dog hold

Wrist prep

2RDS

3 Muscle Snatch

3 Power Snatch

3 Snatch Push press


BBG

Every 2min x 6 sets (12 min)

20-30 Sec wall Facing hold

2 Hang Power Snatches (build to heavy)

* Same as last week: This is one way to work on your technique the fatigue on the wall Facing holds (shoulders)and will force you to work on your technique get under the bar maximize the depth of your power position.*TOUCH AND GO*


Metcon

Amrap 11 min

12 Double Kettlebell or DB Deadlifts (24/16 kg or 50/35)

9 Medball Situps (20/14)

6 Reverse Burpees

 
 
 

Recent Posts

See All
Hyrox Class March 12, 2025

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Fire hydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels Strength 3 Sets 12 Barbell R

 
 
 
LA Class March 11, 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 QUICK EMOM: EMOM x 9 Min 1: 3-5 Strict pull ups Min 2: 12-

 
 
 
Hyrox Class March 11, 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

 
 
 

Comments

bottom of page