Lokal Class Dec 18 ,2024

Louie Fredric Chuaquico
Dec 17, 2024
1 min read

Warm-up:

10. Cal machine

20 90/90 Switches

10 Cat cows

10/side Firehydrants

10 Seal to downdog

20 wall slides

10 IYTS

10/side single arm dumbbell press

30 Banded pull aparts

FBB: runinng clock for 15 min

3 sets (LIGHT TO MODERATE)

10 Seated Hang dumbbell Clean to press

10 Lateral Raises

10 Plate front raises

3 sets

20 Alternating Dumbbell Curls

10/side tricep kick backs

30 Banded pull aparts

3 Sets

30 Plate russian twist

15 Medball situps

10 Dumbbell drags 50/35 5/side

Metcon 10RDS : (20 min Cap)

3 Power snatches (135/95)

15 Wallballs (20/14)

Recent Posts

See All

Kamp Lokal Jun 10, 2026

Power Snatch Waves 3 Power Snatch @65-68% 1 RM Power Snatch 2 Power Snatch @68-70% 1 RM Power Snatch 1 Power Snatch @70-72% 1 RM Power Snatch 3 Power Snatch @68-70% 1 RM Power Snatch 2 Power Snatch @7

LA Class June 10,2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep Gymnastics: 3 SETS 12 MIN CAP 12Toes to bars 20-30sec Box

Hyrox Class June 10, 2026

Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 10m Bear Crawls 10m Duck Walks 20m Heel walk 20m Ballet wa

Comments