LA Class Nov 23.2024

Louie Fredric Chuaquico
Nov 22, 2024
1 min read

Warm-up:

10. Cal machine

20 90/90 Switches

10 Passthrus

5/side dislocates

10 Cat cows

10/side scorpion stretch

10 Alternating lunges

10 Air squats

10 Banded Thrusters

Build to your heavy double strict press in 12 min

Classic Metcon

10 rounds

35 Double unders

9 Thrusters (95/65)

Recent Posts

See All

Kamp Lokal Sep 2, 2026

Muscle Clean 3 Sets 3 Muscle Cleans @ 5/10 RPE -rest 90 seconds between sets- Hang Power Clean 8 Minute EMOM 3 Hang Power Clean @60% 1RM Power Clean 3 Hang Power Clean @60% 1RM Power Clean 2 Hang Powe

LA Class September 2 ,2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep FBB: TEMPO 4 SETS (15 MIN) 6 Jumping negative Pull ups

Hyrox Class September 2, 2026

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 10m Bear Crawls 10m Duck Walks 20m Heel walk 20m Ballet wa

Comments