LA Class September 16 ,2026

Louie Fredric Chuaquico

3 days ago

1 min read

Warm-up: (10 min)

2 min machine

20 90/90 hip stretch

10 Cat-cows

10 Fire hydrants

10 Good mornings

10 Air squats

10 V-ups 3/Side WGS

Wrist prep

FBB 4 SETS (E3MOM x 4)

4 Strict pull-ups or 8 banded strict pull-ups

8 Tempo Barbell Rows (1-2-1): 1 SEC FAST PULL 2 SEC DOWN 1 SEC REST

12 Dumbbell overhead sit-ups

https://www.youtube.com/watch?v=QoPTQrFJcrE

REST 90 SEC BETWEEN SETS

CONDITIONING CHIPPER (20 min cap) 50 Deadlifts (135/95)

40 Toes to bars

30/24 Cal Bike Or 36/30 Cal Row

20 Lateral Burpee over bar

10 Thrusters 135/95

Recent Posts

See All

LA Class September 19, 2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretches 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep Strength Every 2MIN x 5 3 Push press 3 Push jerks Buil

Hyrox Class September 19, 2026

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Face-down snow angels 10 Hollow rocks 10 Seal to Down Dog 20m Duck Walks Wrist prep Every 1:30 x 8 10/8 Calorie Row or Ski Max Wallballs (14/10

Kamp Lokal Sep 18, 2026

Pause Snatch Balance 7 Minute EMOM 1 Pause Snatch Balance @63% 1RM Snatch Balance 1 Pause Snatch Balance @68% 1RM Snatch Balance 1 Pause Snatch Balance @63% 1RM Snatch Balance 1 Pause Snatch Balance @

Comments