LA Class Nov 16, 2026

Louie Fredric Chuaquico

12 minutes ago

1 min read

Warm-up: (8 min)

20/ 90/90 Hipswitch

20 Alternating Plank Reach

10/side T-spine extensions

10 Kang Squats

10 IYTs

10 Lying floor angels (FACE DOWN)

30 Pull-aparts

30 Sec Lat stretch on the wall

Strength: EVERY 3MIN x 3

10 Back Squats at RPE 7

Every after set

5/side single-leg RDL with 25/15lbs

https://www.youtube.com/watch?v=lI8-igvsnVQ

Conditioning:

EVERY 8 min x 2 sets

20 Front Squats (95/65)

20 Single dumbbell box step-ups 50/35

20 Toes-to-bar

MAX MACHINE REMAINING TIME REST 2 MIN BETWEEN SETS

Recent Posts

See All

Hyrox Class Nov 16,2026

Warm-up: 20 90/90 hip switches 20 Alternating Bodyweight lunges 10/side alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 inchworm push-ups 1 min p

Kamp Lokal Nov 14, 2026

Bench Press 10 Bench Press @7/10 RPE 8 Bench Press @8/10 RPE 6 Bench Press @8.5/10 RPE 6 Bench Press @8.5+/10 RPE -rest 2-3 minutes between sets- Inverted Weighted Row 3 Sets 10 Inverted Weighted Row

LA Class Nov 14, 2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretches 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep Strength: 12MIN Build to heavy 5 Hang Power Cleans 2

Comments