LA Class May 17, 2024

Louie Fredric Chuaquico
May 16, 2024
1 min read

Warm up;

2nd Floor Run

8 Squat Pass Thrus

8/side Dislocates

8 IYTS

10. Cat Cows

5 Inchworms Push ups

WRIST PREP THEN BURGENER WARM UP SNATCH

Strength

EMOM x 5

3 High Hang Snatch @ (50–60%)

Rest 1 Min

EMOM x 5

2 Power Snatch (65-70%)

Beginner:

EMOM x 5

12-15 KB Swings

Rest 1 min

EMOM x 5

8-10 Alternating DB Snatches

Metcon: Every 2:30 x 8

2nd Floor Run or 10/8 cal Bike or 12/10 Cal Row

5 Power Snatch 95/65

5 Burpee over Bar

RX+115lbs

Beginner: YOU MAY DO DEADLIFTS ON THIS PART

Recent Posts

See All

Hyrox Class Nov 13, 2025

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Firehydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels Strength: POSTERIOR AND PULL

Kamp Lokal Nov 12, 2025

METCON: 3 Sets 2 Rounds 16/13 Calorie Row 4 Wall Walks -into- 4 Rope Climbs -rest 2 minutes between sets- Time Cap each set: 5 minutes SCALED: 3 Sets: 2 Rounds 13/10 Calorie Row 3 Wall Walks -into-

LA Class Nov 12, 2025

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Goodmornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep THROWDOWN PREP: Monostructural PICK A MACHINE DO AN EMOMx10

Comments