LA Class: Oct 7, 2023Louie Fredric ChuaquicoOct 6, 20231 min readMuscle Cleans 6 sets of 3 Muscle Cleans (EVERY 1:30 x 5) Scoring: Partner workout (SHARED) 100 Wallballs (20/14) 100 Pushups 100 Cal Row (20 min cap)
Kamp Lokal Nov 8, 2025DELOAD 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 8,2025Warm 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, 2025Warm-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
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