LA Class Oct 29, 2025

Louie Fredric Chuaquico
Oct 28, 2025
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 Jun 10, 2026

Power Snatch Waves 3 Power Snatch @65-68% 1 RM Power Snatch 2 Power Snatch @68-70% 1 RM Power Snatch 1 Power Snatch @70-72% 1 RM Power Snatch 3 Power Snatch @68-70% 1 RM Power Snatch 2 Power Snatch @7

LA Class June 10,2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep Gymnastics: 3 SETS 12 MIN CAP 12Toes to bars 20-30sec Box

Hyrox Class June 10, 2026

Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 10m Bear Crawls 10m Duck Walks 20m Heel walk 20m Ballet wa

Comments