LA Class Nov 9, 2026

Louie Fredric Chuaquico

1 hour ago

1 min read

Warm-up: (8 min)

20/ 90/90 Hipswitch

20 Alternating Plank Reach

10/side T-spine extensions

10 Kang Squats

10 IYTs

10 Lying floor angels (FACE DOWN)

30 Pull-aparts

30 Sec Lat stretch on the wall

Strength Ever 1:30x8

3 Reps Back squats at RPE 7

5 Squat jumps

Conditioning: 5RDS (15 MIN CAP) 20 Alternating Medball Reverse Lunges

15 Wallballs

10 Deadlifts (155/105)

Recent Posts

See All

Hyrox Class Nov 9,2026

Warm-up: 20 90/90 hip switches 20 Alternating Bodyweight lunges 10/side alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 inchworm push-ups 1 min p

Kamp Lokal Nov 7, 2026

Tall Jerk + Jerk Balance + Jerk + Press In Split ^ 3 Sets 3 Tall Jerk + 3 Jerk Balance + 3 Jerk + 3 Press In Split @5/10 RPE -rest as needed between sets- Shoulder Press Take 10-12 minutes to establis

LA Class Nov 7, 2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretches 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep Every 5 min x 5 Sets 500m/400m Row or 1000m/800m Bike

Comments