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Louie Fredric Chuaquico
Apr 15, 20241 min read
Hyrox Class April 16, 2024
Warm up: 2 min machine 6/side perfect stretch 10. Kang squats 10/side Warrior Squat Reaches 5 Inchworms Movement Flow: 10. Airsquats 10....
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Louie Fredric Chuaquico
Apr 14, 20241 min read
Kamp LOKAL: April 15, 2024
Metcon: 8 min cap each set 3 sets @ consistent effort (75-80% pacing) 4 Rounds of Strict Cindy 30/24 Calorie Echo Bike -rest 5 minutes...
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Louie Fredric Chuaquico
Apr 14, 20241 min read
LA Class April 15, 2024
Warm up: 10. Calorie bike 10. PVC Kang Squats 10. PVC Windmills 10. Catcows 10. Jumping Airsquats 30 Sec Deadhang BBG: Deadlifts no hook...
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Louie Fredric Chuaquico
Apr 12, 20241 min read
Kamp LOKAL: April 13, 2024
5 High Block Clean @65-75% 1RM Clean 5 High Block Clean @65-75% 1RM Clean 5 High Block Clean @65-75% 1RM Clean 5 High Block Clean @65-75%...
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Louie Fredric Chuaquico
Apr 11, 20241 min read
Kamp LOKAL: April 12, 2024
Snatch Push Press 12 Snatch Push press @8/10 RPE 12 Snatch Push press @8/10 RPE 12 Snatch Push press @8/10 RPE *Focus on strong lockout...
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Louie Fredric Chuaquico
Apr 11, 20241 min read
LA Class April 12, 2024
Warm up: 10. Calorie bike 10.PVC Passthrus 10. PVC Dislocates 5/side PVC Front rack hold to 5 Squats 10. PVC Kang Squats 10. PVC Sotts...
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Louie Fredric Chuaquico
Apr 10, 20241 min read
LA Class April 11, 2024
Warm up: 3rd floor run 20 Banded Pull aparts 10. IYTS 10. Alternating Scorpion Stretch 5 Inchworms 1 min plank into...2 rds 15sec Dead...
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Louie Fredric Chuaquico
Apr 9, 20241 min read
Kamp LOKAL: April 10, 2024
5 Tall Jerk @4-5/10 RPE 5 Tall Jerk @4-5/10 RPE 5 Tall Jerk @4-5/10 RPE *Rest as needed between sets. **Light, focus on foot work and...
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Louie Fredric Chuaquico
Apr 9, 20241 min read
LA Class April 10, 2024
Warm up: 10 Calorie Machine 10/side Warrior Squat Reaches 10. IYTS 10/side Pinwheels 10 Slow Cat cows wrist prep 1RD 5 Bar Strict press 5...
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Louie Fredric Chuaquico
Apr 8, 20241 min read
LA Class April 9, 2024
Warm up: 10 Calorie Machine 10 Superman Pass thrus 10/side Warrior Squat Reaches 10. IYTS 10 Slow Cat cows 1RD Empty bar 5 Goodmornings 5...
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Louie Fredric Chuaquico
Apr 8, 20241 min read
Kamp LOKAL: April 9, 2024
10 Minutes (one set every minute) 3 Low Hang Power Clean @65-70% 1RM Clean *Touch and Go from below knee. **Focusing on efficiency and...
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Louie Fredric Chuaquico
Apr 7, 20241 min read
LA Class April 8, 2024
Warm up: 10 Calorie Machine 10 Glute bridge with 1 Sec hold on top 20 Alternating Deadbugs 10/side Firehydrants 10 Slow Cat cows10 Slow...
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Louie Fredric Chuaquico
Apr 7, 20242 min read
Kamp LOKAL: April 8, 2024
3. Barbell Prep A. Burgener Warm up Snatch - 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside –...
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Louie Fredric Chuaquico
Apr 5, 20242 min read
Kamp LOKAL: April 5, 2024
Snatch Push Press 10 Snatch Push press @8/10 RPE 10 Snatch Push press @8/10 RPE 10 Snatch Push press @8/10 RPE *Focus on strong lockout...
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Louie Fredric Chuaquico
Apr 4, 20241 min read
LA Class April 5, 2024
Warm up: 10. Calorie Machine 10. PVC Squat Passthrus 10. PVC Kang Squats 10. PVC Around the worlds 10. IYTS wrist prep 2rds 5 Scapula...
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Louie Fredric Chuaquico
Apr 3, 20241 min read
LA Class April 4, 2024
Warm up: 10. Calorie Machine 2RDS 20 Banded Supinated Pull aparts 10/side Wind wills 10. Body weight IYTS 10 Floor Snow angels FBB (15-20...
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Louie Fredric Chuaquico
Apr 2, 20241 min read
LA Class April 3, 2024
Warm up: 10. Calorie Machine 10 Superman Passthrus 10 Pvc Pipe Sotts press (back) 10/side Squat Reaches 10. Kang Squats 10 downward dog...
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Louie Fredric Chuaquico
Apr 2, 20241 min read
Kamp LOKAL: April 3, 2024
Warm up: 3. Barbell Prep 2-3 Sets 10 Prone Is, Ts, & Ys (no weight or very light plates) 10 Single Arm Press (each side, moderate) Tall...
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Louie Fredric Chuaquico
Apr 1, 20241 min read
Kamp LOKAL: April 2, 2024
Burgener Warm Up Clean - 3-5 reps of each movement. Low hang power cleans 10 Minutes (one set every minute) 3 Low Hang Power Clean @65%...
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Louie Fredric Chuaquico
Apr 1, 20241 min read
LA Class April 2, 2024
Warm up: 10. Calorie Machine 10 Pvc Pipe Passthrus 10 Pvc Pipe Sotts press (Front) 10/side PVC Windmills 10/side Pin wheels 10 downward...
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