LA Class May 20, 2025

Louie Fredric Chuaquico
May 19
1 min read

Warm-up: (10 min)

20/ 90/90 Hipswitch

20 Alternating Plank Reach

10/side Tspine extensions

10 IYTS

10 Lying floor angels (FACE DOWN)

30 Pull aparts

30 Sec Latt stretch on wall

Burgerner clean

CLEAN COMPLEX: build to a heavy clean complex

1 set every 90 sec x 10 sets

1 clean deadlift

1 low hang power clean

1 squat clean

Metcon: 12 min cap

50 hang power cleans (95/65)

25 pull ups

50 shoulder to overhead

25 pull ups

Recent Posts

See All

LA Class Dec 8, 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 WEEK of (1/4) Every 2:30 x 5 Sets 12 Bac

Hyrox Class Dec 8, 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: 5x5 Tempo Backsquats at

Hyrox Class Dec 8, 2025

Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold 10 Sprawls 50FT bear crawls 50ft duck walks 20 Banded Pull apa

Comments