LA Class: Nov 29, 2023

Louie Fredric Chuaquico
Nov 28, 2023
1 min read

Gymnastics SKILL WORK: 10min Practice Handstand hold on the wall for those who doesn't have handstand yet - Practice tripod position youtube.com/shorts/TzqdTAJuaB8?si=IZsPJrMcCwaPqPNm - Single leg kick ups on the wall - Box pike hold For those who already has handstand do an 30 sec on 30 sec of handstand pushups for 8 sets Scoring:

Metcon Fran (11 min cap) 21-15-9 Thrusters (95/65) Pull ups

*SAVE AND RECORD YOUR SCORES FOR THIS BENCHMARK*

Recent Posts

See All

Kamp Lokal Jun 27, 2026

Tempo Strict Press 4 Sets 6 Tempo Strict Press @8.5/10 RPE *Rest 2 minutes between sets. **Tempo is 31X3 (3 seconds down, 1 second pause, explode up, 3 second pause) ***Goal is to find a tough worki

Hyrox Class June 27,2026

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Face down snow angels 10 Hollow rocks 10 Seal to down dog 20m Plate OH Duck walks Wrist prep Partner workout: AMRAP 14 MIN 500m/400m Row or Ski

LA Class June 27, 2026

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 Strength: Back squats Min 0-3 5 REPS at 50% 1RM OR RPE 5 M

Comments