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 Apr 18, 2026

Power Clean + Push Jerk 5 Sets 2 Power Clean and Push Jerk @65-70% 1 RM Clean and Jerk *Rest as needed between sets. Clean & Jerk 5 Sets 2 Clean and Jerk @73-75% 1RM Clean and Jerk *Rest as needed bet

Hyrox Class April 18,2026

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworm pushups 1 min plan

LA Class April 18, 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 COMPLEX: EVERY 2 min x 5 Sets 3 Hang Power cleans 2 Front

Comments