LA Class Nov 21, 2025

Louie Fredric Chuaquico
Nov 20
1 min read

Warm-up: (10 min)

20/ 90/90 Hipswitch

20 Alternating Plank Reach

10/side Tspine extensions

10 IYTS

10 Lying floor angels (FACE DOWN)

30 Pull aparts

30 Sec Latt stretch on wall

Burgener Cleans

10 Front Sotts press at empty bar

5x3 High hang muscle Clean RPE 4-5

then

Every 1:15 x 8

1 Power Clean

1 Low hang Squat clean

RPE 6-7

Chipper: (16 min cap)

30/24 Cal Row or Ski or Bike Erg

30 OHS (95/65)

30/24 Cal Row or Ski or Bike Erg

20 OHS (95/65)

30/24 Cal Row or Ski or Bike Erg

10 OHS (95/65)

Recent Posts

See All

Kamp Lokal Dec 10, 2025

Snatch + Hang Snatch + Snatch Snatch + Hang Snatch from Below the Knee + Snatch @70% 1 RM Snatch Snatch + Hang Snatch from Below the Knee + Snatch @70% 1 RM Snatch Snatch + Hang Snatch from Below the

LA Class Dec 10, 2025

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 Monostructural: EMOM x 10 200/150m Row or Ski or 400m bike

Hyrox Class Dec 10, 2025

Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 30 Tibialis Raises 20m Heel walk 20m Ballet walks SAME AS

Comments