LA Class September 10, 2024

Louie Fredric Chuaquico
Sep 9, 2024
1 min read

Warm-up:

10 Cal machine

20 90/90 Switches

20. Alternating scorpion stretches

10. Slow Cat cows

5/side perfect stretch

Wrist prep

Dynamic:

1RD

15. Plate ground to overhead

15. Vups

30. Plate hops

Strength: 12 min

5 Push Press + 5 Push Jerk @68-70% 1 RM Push Press

4 Push Press + 4 Push Jerk @73-75% 1 RM Push Press

3 Push Press + 3 Push Jerk @78-80% 1 RM Push Press

2 Push Press + 2 Push Jerk @83-85% 1 RM Push Press

1 Push Press + 1 Push Jerk @90-90+% 1 RM Push Press

Metcon: For time: (18 min cap)

45 Toes to bars

45 Deadlifts (155/105)

45 Lateral burpee over bar

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