LA Class Oct 19, 2026

Louie Fredric Chuaquico

3 hours ago

1 min read

Warm-up: (8 min)

10/8 cal machine or 200 m run

1RD

90/90 Hip Switch

10/Side Kneeling Knees over toes

10 Alternating Warrior Squats

10 Glute bridges with a 10-second hold

10 Pass thrus

10 Dislocates

10 OHS

Strength 3 SETS (1 SET EVERY 3 MIN)

20 Alternating Back Rack Lunges at RPE 5

10 Goblet Elevated Squats (24/16kg)

3RDS (20 MIN CAP)

25 Cal Assault Bike Shared

10 Alternating Shared Devils press 30lbs/20lbs

20 Synchro Suitcase Lunges 30/20lbs

30 Wallballs Shared

Recent Posts

See All

Kamp Lokal Oct 19, 2026

Snatch Lift Off + Snatch Deadlift + Squat Snatch Snatch Lift Off + Snatch Deadlift + Squat Snatch for load: #1: 3 reps @ 60% (-) #2:3 reps@ 60% (-) #3: 3 reps @ 60% (-) #4:3 reps @60% (-) #5: 3 reps @

Hyrox Class Oct 19,2026

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

Hyrox Class Oct 17, 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 Duck Walks Wrist prep EMOM x 40 Min 1: 8/6 Calorie Assault bike Min 2: 8-10 Dumb

Comments