LA Class: Nov 18, 2023

Louie Fredric Chuaquico
Nov 17, 2023
1 min read

Metcon

10 Sets

30 sec Bike

30 Sec Rest

30 Sec Wallballs

15 min total working time

Score total # of Reps

Midline:

5 Sets

3 Dragon Flags

30 Russian twist (15/10 Plate)

50 Heel Taps (L+R=2)

Recent Posts

See All

Kamp Lokal Apr 17, 2026

Pause Front Squat 3 Pause Front Squat @65% 1 RM Front Squat 2 Pause Front Squat @70% 1RM Front Squat 1 Pause Front Squat @75% 1 RM Front Squat 3 Pause Front Squat @70% 1RM Front Squat 2 Pause Front Sq

LA Class April 17, 2026

Warm-up: shoulders 30 Banded pull-aparts 10 Squat pass thus 10/side Dislocates 10/side Warrior Squats 10 Hollow rocks 10 V-ups 10 Seal to downdog Wrist prep Strength: 1 Set every 2:30 Front Squats 4

Hyrox Class April 17,2026

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworms pushups 1 min pla

Comments