LA Class Oct 21,2024

Louie Fredric Chuaquico
Oct 20, 2024
1 min read

Updated: Oct 21, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

10. Cat cows

20. Alternating dead bugs

10. PVC Passthrus

10. Dislocates

5/side Perfect Stretch

10. IYTS

Banded OHS

Wrist prep

Strength:

Behind the neck push press + Ohs

5 sets E2MOM x 5

3 BTN PP + 3 Ohs

Power Snatch Cycling:

Every 30 sec for 5 min

2 Touch and go at 135/95 or 70%1RM

Metcon:

Amrap 6 min

10/8 Cal bike

10 Double dumbbell Squats

Rest 3 min

Amrap 6 min

12/10 Cal Row

10 Double dummbell Pushpress

50/35

Recent Posts

See All

Kamp Lokal Dec 8, 2025

Back Squat 5 Sets 3 Back Squat @75-80% 1RM Back Squat *Rest as needed between sets. Front Squat 10 Sets 3 Front Squat @88-95% 1RM Front Squat *Rest as needed between sets. Bent Over Row + DB Bent Over

LA Class Dec 8, 2025

Warm-up: (8 min) 1 min machine 10 Pass Thrus 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Airsquats 10 Alternating lunges 30 Sec wall sit hold WEEK of (1/4) Every 2:30 x 5 Sets 12 Bac

Hyrox Class Dec 8, 2025

Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10/side Lateral Lunges 1min plank Strength: 5x5 Tempo Backsquats at

Comments