LA Class September 09, 2024

Louie Fredric Chuaquico
Sep 8, 2024
1 min read

Warm-up:

10. Cal machine

20 90/90 Switches

10. Cat cows

20. Alternating dead bugs

10. PVC Passthrus

10. Dislocates

10. ohs

5/side Perfect Stretch

10. IYTS

Banded 7s

Strength

:7 Sets (1 set every 2 minutes 30 seconds)

1 Front Squat + 1 Pause Front Squat + 1 Front Squat

*Start around 70-75% and build from there. No failed reps.

**Pause Front Squat is 3-second pause at the bottom.

Metcon: 5 Rounds for time (15 min cap)

15/12 Cal row Or 12/10 Cal bike Or 200m/150m Air Runner

50 Double unders

5 Double dumbbell hang squat clean (50/35)

*scaled x2 singles

Recent Posts

See All

Kamp Lokal Apr 17, 2026

Pause Front Squat 3 Pause Front Squat @65% 1 RM Front Squat 2 Pause Front Squat @70% 1RM Front Squat 1 Pause Front Squat @75% 1 RM Front Squat 3 Pause Front Squat @70% 1RM Front Squat 2 Pause Front Sq

LA Class April 17, 2026

Warm-up: shoulders 30 Banded pull-aparts 10 Squat pass thus 10/side Dislocates 10/side Warrior Squats 10 Hollow rocks 10 V-ups 10 Seal to downdog Wrist prep Strength: 1 Set every 2:30 Front Squats 4

Hyrox Class April 17,2026

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworms pushups 1 min pla

Comments