LA Class Oct 30, 2024

Louie Fredric Chuaquico
Oct 29, 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

Strength: EMOM x 12

Min 1: 2 Rope climbs or 10 Ring rows

Min 2: 50FT Handstand walks Or 2 Clockwise and 2 Counterclockwise (BOX AROUND THE WORLDS or 125FT bear crawls

Min 3: Max Calorie Bike in 40 sec

Partner workout (1 working at a time)

20 min cap

2000m/1600m Row

200 Double unders or 600 Singles

100 Wallballs (20/14)

80 Shoulder to overhead (135/95)

Recent Posts

See All

Hyrox Class Nov 13, 2025

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Firehydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels Strength: POSTERIOR AND PULL

Kamp Lokal Nov 12, 2025

METCON: 3 Sets 2 Rounds 16/13 Calorie Row 4 Wall Walks -into- 4 Rope Climbs -rest 2 minutes between sets- Time Cap each set: 5 minutes SCALED: 3 Sets: 2 Rounds 13/10 Calorie Row 3 Wall Walks -into-

LA Class Nov 12, 2025

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 THROWDOWN PREP: Monostructural PICK A MACHINE DO AN EMOMx10

Comments