LA Class Oct 23, 2024

Louie Fredric Chuaquico
Oct 22, 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

Burgener Cleans

Strength:

6 Sets 1 set every 2 min

1 Pause Clean Deadlift to Mid thigh (FOCUS ON BRINGING THE BAR PROPERLY)

1 Hang Clean Pull

2 Cleans (ANY HOW)

Metcon: Amrap 20 min

250m/200m Run Or 3rd floor run

20 Wallballs

15 Toes to bars

10 Hang Power Cleans (115/75)

Recent Posts

See All

Kamp Lokal Apr 17, 2026

Pause Front Squat 3 Pause Front Squat @65% 1 RM Front Squat 2 Pause Front Squat @70% 1RM Front Squat 1 Pause Front Squat @75% 1 RM Front Squat 3 Pause Front Squat @70% 1RM Front Squat 2 Pause Front Sq

LA Class April 17, 2026

Warm-up: shoulders 30 Banded pull-aparts 10 Squat pass thus 10/side Dislocates 10/side Warrior Squats 10 Hollow rocks 10 V-ups 10 Seal to downdog Wrist prep Strength: 1 Set every 2:30 Front Squats 4

Hyrox Class April 17,2026

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworms pushups 1 min pla

Comments