LA Class May 5, 2025

Louie Fredric Chuaquico
May 4
1 min read

Warm-up: (10 min)

2 min machine

20/ 90/90 Hipswitch

10 Cat cows

10 Firehydrants

5/side WGS

10 Barbell Goodmornings

10 Barbell Front Squats

10 Hollowrocks

Strength: WEEK 17

Front Squats + Back squats

Every 2:30 x 4

5 Front Squats @55%1RM

3 Back squats

Metcon:

Every 3 min x 5 sets

500/400m Row or 20/16 Cal bike

Remaining time

MAX WALLBALLS (20/14)

Score total reps

Rest 1 min between sets

Recent Posts

See All

Kamp Lokal Nov 8, 2025

DELOAD WEEK METCON: 20 Minute EMOM Minute 1 - 5 Thruster (135/95) Minute 2 - 10 Burpee Pull Ups Minute 3 - 15/12 Calorie Bike Erg (OR Row) Minute 4 - 20 yard (60ft) Sled Push (145/125) *Rx’d Sub Optio

Hyrox Class Nov 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

LA Class Nov 8, 2025

Warm-up: 20 90/90 Hipswitch 10/side Knees over toes lunge 20 alternating warrior squats 20 Banded Pull aparts 20 Banded Front Raises 10 Plate ground to overhead Wrist prep Strength Complex: Every 1:30

Comments