LA Class Aug 30, 2024

Louie Fredric Chuaquico

Aug 29, 2024

1 min read

Warm-up:

10. Cal machine

20 90/90 Switches

10. Plate Squat Reach

5/side Perfect Stretch

10. IYTS

10. Pushups

Burgener Warm-up (CLEANS)

Power Clean and Jerks (15-18 min including rest)

3 sets of 3 -2 -1 Power Clean and Jerks Waves

Repeat the waves for 3 sets with 2 min rest for each wave

First wave: 50-60-65% (Power clean and jerk)

Second wave: 60-65-70%

Third Wave: 70-75-80%

Conditioning: For time (14 min cap)

21-15-9

Thrusters (115/75)

Handstand pushups

Recent Posts

See All

Kamp Lokal Sep 26, 2026

Behind the Neck Pause Split Jerk 3 Sets 3 Pause Behind the Neck Split Jerk @5/10 RPE -rest 90-120 seconds between sets- *Pause in catch for 3 seconds. Pause Split Jerk 2 Pause Split Jerk @65% 1RM Spli

LA Class September 26, 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 E2MOM x 6 5 Pushups 3 Strict Press 3 Push pre

Hyrox Class September 26, 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 15MIN TO FINISH 2000m/1600m Row or Ski 50 Wallballs MAX BUR

Comments