Lokal Class April 23,2024

Louie Fredric Chuaquico

Apr 22, 2024

1 min read

Warm up:

10. Calorie Machine

10 Pvc Pipe Passthrus

10 Pvc Pipe Sotts press (Front)

10/side PVC Windmills

10/side Pin wheels

10 downward dog to upward dog hold

30 Sec PVC Pipe Latt Stretch Hold

Wrist prep

Strength: 1 set every 2 min

5x5 Pushpress (70%)

12 Alternating V-ups per set (L+R =2)

5 Rounds for time 15 min cap

2nd Floor Run

9 Deadlifts (95/65)

9 Push jerk

9 Burpees to plate (15lbs)

Recent Posts

See All

Kamp Lokal Oct 31, 2026

Pressing Endurance Bench Press for load: #1:3 reps #2:3 reps #3:3 reps 3 Sets 3 Bench Press @85% 1 RM Bench Press 6 Wall Walk 12 Strict Handstand Push Up -rest 3 minutes between sets- Strict Pull Up F

Hyrox Class Oct 31, 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 4 STATIONS STATION 1: AMRAP 10 MIN 12/10 Cal Assault bike

LA Class Oct 31, 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: 3 SETS 10 Glute Bridge Floor Press (35/20)

Comments