LA Class May 11, 2026

Louie Fredric Chuaquico
May 10
1 min read

Warm-up: (8 min)

10/8 cal machine or 200m Run

1RD

15/side Banded TKES

25 FT Duck walks 25 FT Cossack Squats

10 Kang Squats

10 Jumping air squats 3 Inchworms

Strength Reset 1 SET EVERY 4MIN

3 Sets of 8 Reps

PAUSE BACK SQUATS AT RPE 5

500m/400m BIKE ERG EVERY SET

ANNIE (15 min cap)

50-40-30-20-10

Double unders X2 IF SINGLE UNDERS OR JUMPING JACKS

Medball situps

Recent Posts

See All

Kamp Lokal Jul 28, 2026

Push Jerk 5 Sets 1 Push Jerk @9+/10 RPE *Rest 2 minutes between sets. **Build to a tough single by the last set. Bench Press 3 Sets 4.4.4 Bench Press -rest 30 sec b/t cluster reps and 3 minutes betwee

Hyrox Class July 28, 2026

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 Push-Ups 20 Plank Shoulder taps 5 Inchworm pushups

LA Class July 28, 2026

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 Stren

Comments