LA Class September 02, 2024

Louie Fredric Chuaquico
Sep 1, 2024
1 min read

Warm-up:

10. Cal machine

20 90/90 Switches

10. Plate Squat Reach

5/side Perfect Stretch

10. IYTS

Banded 7s

Wrist prep

Burgener warm up

Strength: Snatches (12 min)

5 @70% 1RM

4 @75% 1RM

3 @80% 1RM

2 @85%1RM

1 @90%++

**There are done in Singles so reset after each rep.

**Rest as needed between sets

Metcon: 6 Rounds for time (17 min cap)

12 Pushpress (95/65)

12 Toes to bars

36 Double unders

Scaled x2 singles

Recent Posts

See All

Kamp Lokal Dec 8, 2025

Back Squat 5 Sets 3 Back Squat @75-80% 1RM Back Squat *Rest as needed between sets. Front Squat 10 Sets 3 Front Squat @88-95% 1RM Front Squat *Rest as needed between sets. Bent Over Row + DB Bent Over

LA Class Dec 8, 2025

Warm-up: (8 min) 1 min machine 10 Pass Thrus 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Airsquats 10 Alternating lunges 30 Sec wall sit hold WEEK of (1/4) Every 2:30 x 5 Sets 12 Bac

Hyrox Class Dec 8, 2025

Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10/side Lateral Lunges 1min plank Strength: 5x5 Tempo Backsquats at

Comments