top of page

LA Class Oct 25, 2024

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

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

In 12 min build to your heavy 3 thrusters for today


Metcon: chipper 14 min amrap

5th floor run

Remaining time

Amrap

12 pull ups

9 thrusters (95/65)

6 lateral burpee over bar


*UNLESS IT RAINS OR HAS INJURY DO


-125/1000m row

-1000m Run

-50/45 cal bike ( same as echo )

93 views0 comments

Recent Posts

See All

Hyrox Class Feb 18, 2024

Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 10 Passthrus 10 Dislocates per side 90/90 Hipswitch 10 Cat cows 10 Scapula...

LA Class Feb 18, 2024

Warm-up: 2nd Floor Run 20 90/90 hip stretch 10 Cat cows 5/side WGS 1 Round 20 Banded pull aparts 10 Push ups Wrist prep (Burgener Cleans)...

Hyrox Class Feb 17,2024

Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10 Alternating V-ups 10...

Comments


bottom of page