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 29, 2026

Pause Squat Snatch + Snatch 6 Sets @ 78-81% 1RM Snatch 1 Pause Squat Snatch -rest 15 seconds- 1 Squat Snatch -rest 2 minutes b/t sets- *Pause below knee for 2 sec on the first rep. Sumo Deadlift Build

Hyrox Class July 29, 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

LA Class July 29,2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep FBB/Gymnastics: (12-15 MIN RUNNING CLOCK) 3 Sets 1 min M

Comments