top of page
wix BG.png
Search

LA Class Aug 30, 2024

  • Writer: Louie Fredric Chuaquico
    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
LA Class Feb 3, 2025

Warm-up: shoulders 30 Banded pull-aparts 10 Squat pass thus 10/side Dislocates 10/side Warrior Squats 10 Hollow rocks 10 V-ups 10 Seal to downdog Burgener Cleans Clean: 2 Position Pause power clean ev

 
 
 
Hyrox Class FEB 3, 2025

Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 5/side samson lunge pass thrus 10/side alternating scorpion stretch 10 IYTS 10 Scapula Pushups 20 Plank Shoulder taps 5 Inchworm pushups S

 
 
 
Kamp Lokal Feb 3, 2026

Metcon: 5 Rounds 30/24 Calorie Row 15 Burpee Box Jump Overs (24/20) Time Cap Each Set: 20 minutes Scaled: 5 Rounds 24/20 Calorie Row 10 Burpee Box Jump Overs (24/20) Jerk Primer 5 Dumbbell Push Press

 
 
 

Comments

bottom of page