LA Class Nov 12, 2025

Louie Fredric Chuaquico
Nov 11
1 min read

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

10/8 Cal Bike

12/10 Cal Row / Ski or Bike Erg

150m/120m Air runner

NO SWITCHING OF MACHINES

REST 3 min

10 Min cap

30 Thrusters 95/65

30 Ground to Overhead

Recent Posts

See All

Hyrox Class Dec 1, 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: EMOM x 15 Min 1: 15 Gob

LA Class Dec 1, 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 BUILD TO YOUR HEAVY FRONT SQUAT IN 12MIN

Kamp Lokal Nov 29, 2025

METCON: 2 Sets 3 Rounds 200m Run 100ft Sandbag Shoulder Carry (100/70) 500m Bike Erg 10 Sandbag Box Step Overs (20) (100/70) -rest 2 minutes- 3 Rounds 50ft Sandbag Lunge (100/70) 500m Bike Erg 100ft S

Comments