LA Class Oct 4, 2024

Louie Fredric Chuaquico
Oct 3, 2024
1 min read

Warm-up:

10. Cal machine

20 90/90 Switches

10. Slow cat cows

10. Plate Squat Reach

5/side Perfect Stretch

10. IYTS

10. Pushups

Burgener snatch

Monostructural/Midline : EMOM x 12

Min 1: 12/10 Cal Row or 10/8 cal Bike

Min 2: 12 Single dumbbell Step ups

Min 3: 30 Sec plank dumbbell taps

Metcon:

Amrap 12 min

1 Snatch Deadlift

1 Hang Power Snatch

1 OHS

(135/95)

-EVERYTIME YOU FAIL OR BREAK 5 Burpees

-TARGET ROUND IS Minimum 14 if you don't reach 14 do 20 Burpees at the end of the class

Recent Posts

See All

Kamp Lokal Nov 8, 2025

DELOAD WEEK METCON: 20 Minute EMOM Minute 1 - 5 Thruster (135/95) Minute 2 - 10 Burpee Pull Ups Minute 3 - 15/12 Calorie Bike Erg (OR Row) Minute 4 - 20 yard (60ft) Sled Push (145/125) *Rx’d Sub Optio

Hyrox Class Nov 8,2025

Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold 10 Sprawls 50FT bear crawls 50ft duck walks 20 Banded Pull apa

LA Class Nov 8, 2025

Warm-up: 20 90/90 Hipswitch 10/side Knees over toes lunge 20 alternating warrior squats 20 Banded Pull aparts 20 Banded Front Raises 10 Plate ground to overhead Wrist prep Strength Complex: Every 1:30

Comments