LA Class Oct 29, 2025

Louie Fredric Chuaquico
Oct 28
1 min read

Warm-up: (10 min)

2 min machine

20 90/90 hip stretch

10 Cat cows

10 Firehydrants

10 Goodmornings

10 Airsquats

10 V-ups 3/Side WGS

Wrist prep

Gymnastics PRIMER:

EMOM x 5

5 Pushups

5 Hollow rocks

5 V-ups

toes to bar drills: 10 min

Scap retraction

Hollow arch

supported toes to bar (PARTNER ASSIST TO TOUCH THE BAR)

Toes to bar practice

Conditioning: THROWDOWN PREP 7 Rounds for time (14 min cap)

7 Double Deadlifts

7 Dumbbell Thrusters

7 Lateral Burpee over bar

RX 50/35

Recent Posts

See All

Kamp Lokal Nov 15, 2025

METCON: Teams of 2 100 Overhead Squats (75/55) 40 Synchro Toes to Bar 100 Front Squats (75/55) 20 Synchro Toes to Bar 100 Back Squats (75/55) 100ft Handstand Walk *Split all reps as desired except syn

Kamp Lokal Nov 14, 2025

Back Squat 10 Sets 3 Back Squat @73-78% 1RM Back Squat *Rest as needed between sets. Front Squat 5 Sets 3 Front Squat @78-83% 1RM Front Squat *Rest as needed between sets. Power Clean + Push Jerk 10 M

Hyrox Class Nov 14,2025

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

Comments