top of page
wix BG.png

LA Class March 19, 2024

Writer: Louie Fredric ChuaquicoLouie Fredric Chuaquico

Warm-up: (10 min)

2 min maching

20 90/90 hip stretch

10 Cat cows

10 Firehydrants

10 Goodmornings

10 Alternating Reverse lunge

10 Airsquats 3/Side WGS

30 Banded pull aparts



Strength: 1 set every 3 min

Thrusters 3x12 at 50-60%1RM


Conditioning:

Amrap 7 Min

7 Front Squats (115/75)

7 Kettlebell Swings (24/16kg)

7 Pull ups


Rest 2 min

Total number of reps for part 1 (7 Min cap)


 
 
 

Recent Posts

See All

Kamp Lokal Mar 19, 2025

DELOAD WEEK Metcon: (Time Cap 30 mins) 4,000m Bike Erg (OR 2000m Row OR 1600m Run) 40yd (120ft) Bear Hug Sandbag Carry (150/100) 20yd...

Hyrox Class March 19, 2024

Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 30...

Kamp Lokal Mar 18, 2025

DELOAD WEEK 3 Position Tall Clean 3 Sets 3 Position Tall Cleans @7/10 RPE *Positions are 2in, 6in & full squat. Power Clean 10 Sets...

Comments


bottom of page