LA Class Nov 18.2024

Louie Fredric Chuaquico
Nov 17, 2024
1 min read

Warm-up:

10. Cal machine

20 90/90 Switches

10/side Fire hydrants

10 Passthrus

10 Dislocates

5/side PVC Overhead Lateral Lunges

10 PVC OHS

10 IYT

Barbell warm-up snatch

Strength:

E2MOM x 2

2 Sets

1 Snatch + 1 Hang Power Snatch + 1

Snatch @70-75% 1RM Snatch (touch and go)

E2MOMx 3

3 Sets

1 Snatch + 1Hang Power Snatch + 1 Snatch @78-83% 1RM Snatch

METCON:

Amrap 7 min

10/8 Cal Row

8 Front Squats (95/65)

-Rest 3min-

Amrap 7 min

8/6 Cal Bike

8 Push press (95/65)

Recent Posts

See All

Kamp Lokal Dec 13, 2025

METCON: 3 Sets 5 Rounds 500m Bike Erg 25ft Dumbbell Front Rack Lunge (2x35/25) 5 Shuttle Runs (50ft) *Deadlifts -rest 2 minutes between sets- Set 1: 3 Deadlift (275/185) Set 2: 2 Deadlifts (295/195)

LA Class Dec 13, 2025

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall Deadl

Hyrox Class Dec 13,2025

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

Comments