LA Class Nov 5, 2025

Louie Fredric Chuaquico
17 hours ago
1 min read

Warm-up: (10 min)

2 min machine

20 90/90 hip stretch

10 Cat cows

10 Firehydrants

10 Goodmornings

10 Airsquats

10 V-ups 3/Side WGS

Wrist prep

EMOM X 12

Min 1: 8-12 Toes to bars

Min 2:12-15 Ring Rows

Min 3: 50FT Single dumbbell suitcase lunge (50/35)

Conditioning: THROWDOWN PREP

Partner wod AMRAP 16 MIN

30/24 Calorie Assault bike shared

20 Clusters shared (135/95)

20 Lateral Burpee over bar (shared)

Recent Posts

See All

Kamp Lokal Nov 5, 2025

DELOAD WEEK Hang Squat Clean 3 Hang Clean (above the knee) @70% 1RM Clean 3 Hang Clean (above the knee) @70% 1RM Clean 3 Hang Clean (above the knee) @70-75% 1RM Clean 3 Hang Clean (above the knee) @70

Hyrox Class Nov 5, 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 MACHINE

Kamp Lokal Nov 4, 2025

DELOAD WEEK METCON: 5 Sets (1 set every 5 minutes) 50/40 Calorie Air Bike @70% intensity *For simplicity today, Assault Bike and Echo Bike calories are the same. Time Cap Each Set: 4 minutes 30 second

Comments