LA Class Nov 22, 2025

Louie Fredric Chuaquico
6 hours ago
1 min read

Warm-up:

20 90/90 Hipswitch

10/side Knees over toes lunge

20 alternating warrior squats

20 Banded Pull aparts

20 Banded Front Raises

10 Plate ground to overhead

Wrist prep

Strength Complex: Every 2 min x 6 Sets

2 Deadlifts

1 Hang Power Clean

1 Pushpress

Conditioning: 11 min Cap

3 Clean and jerks (135lbs)

3 Bar Facing Burpees

Recent Posts

See All

Kamp Lokal Nov 22, 2025

METCON: 30 Minute EMOM Minute 1 - 60 Double Unders Minute 2 - 12/10 Calorie Bike (athlete's choice of bike) Minute 3 - 25ft Dumbbell Walking Lunge (2x50/35) (held any way) Minute 4 - :30 Max Dumbbell

Hyrox Class Nov 22,2025

Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold 10 Sprawls 50FT bear crawls 50ft duck walks 20 Banded Pull apa

Kamp Lokal Nov 21, 2025

Back Squat 10 Sets 3 Back Squat @ 76-81% 1RM Back Squat *Rest as needed between sets. Front Squat 5 Sets 3 Front Squat @81-86% 1RM Front Squat *Rest as needed between sets. Power Snatch + Low Hang Pow

Comments