LA Class Nov 16.2024

Louie Fredric Chuaquico
Nov 15, 2024
1 min read

Warm-up:

10. Cal machine

20 90/90 Switches

10 Cat cows

10/side scorpion stretch

10 Alternating lunges

10 Air squats

30 sec wall sit hold

10 V-ups

15 Banded OHS

4 Sets (E3MOM)

8 Back Squats @65-70%

Metcon: chipper 16 min cap

100 Dus or 200 singles

50 Toes to bars

100 dus or 200 singles

50 OHS (95/65)

Recent Posts

See All

Kamp Lokal Jun 27, 2026

Tempo Strict Press 4 Sets 6 Tempo Strict Press @8.5/10 RPE *Rest 2 minutes between sets. **Tempo is 31X3 (3 seconds down, 1 second pause, explode up, 3 second pause) ***Goal is to find a tough worki

Hyrox Class June 27,2026

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Face down snow angels 10 Hollow rocks 10 Seal to down dog 20m Plate OH Duck walks Wrist prep Partner workout: AMRAP 14 MIN 500m/400m Row or Ski

LA Class June 27, 2026

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: Back squats Min 0-3 5 REPS at 50% 1RM OR RPE 5 M

Comments