LA Class Oct 12, 2024

Louie Fredric Chuaquico
Oct 11, 2024
1 min read

Warm-up:

10. Cal machine

20 90/90 Switches

10/side fire hydrants

10. Medball Lunges

10, Medball Squats

10. Sprawls

20 sec dead hang

Banded 7s

BENCHMARK: HOLBROOK

10rds for time,: (25 min cap)

5 Thrusters (115/75)

10 Pull ups or 100 ring rows

100 meter run (RAMP TO 5TH POST 2ND FLOOR)

Rest 1 minute

Scaled

10 rounds for time

5 Thrusters (95/65)

5 Pull ups or 7 Ring rows

100 meter run (RAMP TO 5TH POST 2ND FLOOR)

Recent Posts

See All

Kamp Lokal Aug 8, 2026

Tempo Landmine Strict Press 3 Sets AMRAP Unbroken Tempo Landmine Strict Press (each arm) @8+/10 RPE *Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause) -rest 1 minute between s

LA Class August 8, 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 Strength: 3-3-3-3-3 Push Jerks Build to heavy 15 Min c

Hyrox Class Aug 8,2026

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 Conditioning: AMRAP 10 MIN 15 Sync Goblet

Comments