LA Class May 10, 2024

Louie Fredric Chuaquico
May 9, 2024
1 min read

Warm up:

15. Calorie Machine

10. Static Squat and Passthrus

10. Sotts Presses

10. IYTS

5/side Perfect Stretches

Wrist Prep

Barbell Warmup: 2 sets

3 Clean Deadlift

3 Clean Pull

3 Clean High Pulls

3 position Clean x 3 Reps + 1 Jerk at the last rep

-High hang

-hang

-full

Strength:

In 10 min build to heavy

2 Hang cleans

1 Front Squats

Beginner Strength: E2MOM x 5

5 Dumbbell Deadlift

5 Dumbbell Push press

5 Dumbell Squats

5 Burpees

10. Alternating V-ups

MODERATE WEIGHT

Metcon 5 Rounds for time (20 min cap)

4 Floors run

10. Ground to overhead (115/75)

Beginner

5 Rounds

3rd Floor Run

10. Plate Ground to overhead (35/25)

Recent Posts

See All

Kamp Lokal Nov 1, 2025

Superset 1 3 Sets 5 Dumbbell Incline Bench Press @9/10 RPE 3-5 Weighted Pull Up (Heavy!) *Rest 90-120 seconds between sets. Superset 2 3 Sets 5 Floating Deadlift @8-8.5/10 RPE 50ft Single Kettlebell F

LA Class NOV 1, 2025

Warm-up: 20 90/90 Hipswitch 10/side Knees over toes lunge 20 alternating warrior squats 20 Banded Pull aparts 20 Banded Front Raises 10 Plate ground to overhead Wrist prep NO CLASSES!!!!!!!

Hyrox Class Nov 1 ,2025

Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold 10 Sprawls 50FT bear crawls 50ft duck walks 20 Banded Pull apa

Comments