LA Class May 23, 2026

Louie Fredric Chuaquico
May 22
1 min read

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

Strength: Unilateral

8 SETS 1 SET EVERY 2MIN BUILD TO HEAVY 6 REPS BARBELL BACK RACK FORWARD LUNGES

LEFT AND RIGHT = 6 REPS

IF NO MOBILITY CHANGE TO KB LUNGES

CONDITIONING 3 rounds for time of: TIME CAP 15 min

500/400m Row or SKi or 1000/500m Bike Erg

30 Alternating Hang dumbbell power snatch (50/35)

15 Pull ups

Recent Posts

See All

Kamp Lokal Jul 11, 2026

Tempo Strict Press 4 Sets 6 Tempo Strict Press @9+/10 RPE *Tempo is 51X3 (5 seconds down, 1 second pause, explode up, 3 second pause). **Rest 2 minutes between sets. ***Accumulate all working sets w

Hyrox Class July 10,2026

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Seal to downdog 10 Passthrus 10 PVC OHS 10 Jumping Airsquats BLOCK 1: E2MOM x 5 12/10 Cal bike or 500/400m Bike Erg Remaining time: ODD: MAX WA

Kamp Lokal Jul 10, 2026

Pause Snatch Balance 6 Sets 2 Pause Snatch Balance @75-80% 1 RM Snatch *Pause for 3 seconds in the bottom of squat. **Rest as needed between sets. Squat Clean + Split Jerk 4 Sets 2 Clean & 1 Jerk @7

Comments