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Louie Fredric Chuaquico
Mar 31, 20241 min read
LA Class April 1, 2024
Warm up: 10 Calorie Machine 10 Glute bridge with 1 Sec hold on top 20 Alternating Deadbugs 10/side Firehydrants 10 Slow Cat cows 10 Slow...
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Louie Fredric Chuaquico
Mar 31, 20242 min read
Kamp LOKAL: April 1, 2024
Warm up: A. Burgener Warm up Snatch - 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR...
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Louie Fredric Chuaquico
Mar 26, 20241 min read
LA Class March 27, 2024
Warm up: 2 min machine 15 Squat to pass thru 10 Pvc Pipe Sotts press (FRONT) 10/side Alternating Scorpion Stretch 10/side Thoracic Spine...
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Louie Fredric Chuaquico
Mar 25, 20241 min read
LA Class March 26, 2024
Warm up: 2 min machine 10 Kang Squats 10 Pvc Pipe Sotts press (BACK) 10/side Windmills 10/side Pin wheels 10 Scapula Pushups 10 downward...
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Louie Fredric Chuaquico
Mar 24, 20241 min read
LA Class March 25, 2024
Warm up 2 min machine 15/side Banded TKES 20 90/90 Switches 20 Alternating Bird dogs 10/side Fire hydrants 10/side Cat cows 5 downward...
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Louie Fredric Chuaquico
Mar 23, 20242 min read
LA Class March 24, 2024
WOD 1 WARM UP: 3-5 MIN Zone 2 Run or Machine then 1 min couch stretch per side Posterior/ legs 20 90/90s 10 Cat cows 10/side Fire...
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Louie Fredric Chuaquico
Mar 22, 20241 min read
Kamp LOKAL: March 23, 2024
Warm up: 10-15 minutes moving through 250m Ski OR Row (moderate) 10 Kip to Swing 5 Kipping Chest to Bar Pull Up 5 Box Dip 5 Single Arm...
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Louie Fredric Chuaquico
Mar 21, 20241 min read
LA Class March 22, 2024
Warm up 2 min machine 15 Full Squat Pass thrus 10 Pvc Pipe Sotts press 10 PVC Ohs 10/side alternating scorpion stretch 5 downward dog to...
101 views0 comments
Louie Fredric Chuaquico
Mar 21, 20241 min read
Kamp LOKAL: March 22, 2024
3. Movement Prep/Activation and Increasing Heart Rate 2:00 Row (easy) -Into- Burgener Warm Up Clean -Into- 2-3 Sets 5 Inchworm w/Push Up...
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Louie Fredric Chuaquico
Mar 20, 20241 min read
LA Class March 21, 2024
Warm up: 2 min machine 20 Forward and back Shoulder Circles 10. Scapula Pushups 10. Kang Squats 5/side Worlds Greatest Stretch FBB 3 Sets...
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Louie Fredric Chuaquico
Mar 19, 20241 min read
LA Class March 20, 2024
Warm up: 2 min machine 15 Full Squat Pass thrus 10 Pvc Pipe Sotts press 10/side Pin wheels 10/side Thoracic Spine extension Banded 7s 5...
114 views0 comments
Louie Fredric Chuaquico
Mar 18, 20241 min read
LA Class March 19, 2024
Warm up: 2 min machine 10 Kang Squats 10 Pvc Pipe Sotts press (BACK) 10/side Windmills 10/side Pin wheels 10 Scapula Pushups 10 downward...
115 views0 comments
Louie Fredric Chuaquico
Mar 18, 20241 min read
Kamp LOKAL: March 19, 2024
2-3 Sets :30 Ski (moderate) 15 Banded Good Morning 10 Abmat Sit Up :30 Row (moderate) 5 Single Arm Kettlebell Front Squat (each arm,...
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Louie Fredric Chuaquico
Mar 17, 20241 min read
Kamp LOKAL: March 18, 2024
Warm up 3:00 Jog -Into- 2-3 Sets 10 Ring Kip to Swing 5 Tempo Ring Dip 5 Negative Handstand Push Up 15 Air Squat 5 Lateral Box Step Up...
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Louie Fredric Chuaquico
Mar 17, 20241 min read
LA Class March 18, 2024
Warm up: 2 min machine 15/side Banded TKES 20 90/90 Switches 20 Alternating Bird dogs 10/side Fire hydrants 10/side Cat cows 5 downward...
90 views0 comments
Louie Fredric Chuaquico
Mar 15, 20241 min read
LA Class March 16, 2024
Warm up: 2 min machine 15 Full Squat Pass thrus 10 Pvc Pipe Sotts press 10/side Pin wheels 10/side Thoracic Spine extension Banded 7s 5...
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Louie Fredric Chuaquico
Mar 15, 20241 min read
Kamp LOKAL: March 16, 2024
AMRAP 20 Minutes (at easy/moderate recovery pace) 40 Yard Single Arm Kettlebell Farmer's Carry (53/35) (each side) 20/16 Calorie Air Bike...
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Louie Fredric Chuaquico
Mar 14, 20241 min read
Kamp LOKAL: March 15, 2024
24.3 1 Power Clean and Jerk @ 70-75% 1 RM Power Clean and Jerk 1 Power Clean and Jerk @ 75-80% 1 RM Power Clean and Jerk 1 Power Clean...
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Louie Fredric Chuaquico
Mar 13, 20241 min read
LA Class March 14, 2024
FBB 3 Rounds for quality 6/side Bulgarian Split Squats 6/side Lateral Lunges 40 Mountain Climbers 3 Rounds 6/side Kneeling Neutral...
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