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Louie Fredric Chuaquico
Feb 12, 20241 min read
LA Class Feb 13, 2024
Push Press ( 1 set every 2 min) 5x5 @ 70%Every after set20 Pull aparts Metcon 21-15-9 (15 min cap) Deadlift (225/155) Double Dumbbell...
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Louie Fredric Chuaquico
Feb 11, 20241 min read
LA Class Feb 12, 2024
Warm up: 1x8@40-50%1RM Working Set (Every 2:30 x 3) 3x10 Backsquats at 65% of 1RM Accessory work: 2 Rounds E3MOM x 2 15 Sumo Kettlebell...
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Louie Fredric Chuaquico
Feb 11, 20241 min read
Kamp LOKAL: Feb 12, 2024
8 Sets: (1 min 30 cap each) 4 Shuttle Runs (50ft) 8 Burpee Box Jump Overs (24/20) -Rest 1:1 b/t sets- *Repeat from February 14, 2023....
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Louie Fredric Chuaquico
Feb 9, 20241 min read
LA Class Feb 10, 2024
Deadlift Build to your heavy double Deadlift in 12 min Metcon: 5 Rounds 200FT Farmers carry (24/16kg) 15 Deadlifts (135/95) 50FT burpee...
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Louie Fredric Chuaquico
Feb 9, 20241 min read
Kamp LOKAL: Feb 10, 2024
5 Rounds 1 Rope Climb 10/8 Calorie Bike Erg 5 Wall Walks 10/8 Calorie Bike Erg 15 Chest to Bar Pull Ups 50FT sled push (180/145) 20 Push...
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Louie Fredric Chuaquico
Feb 8, 20241 min read
Kamp LOKAL: Feb 09, 2024
12 Minutes (Every minute on the minute) 1 Snatch @ 70% 1 Snatch @ 70% 1 Snatch @ 70% 1 Snatch @ 70% 1 Snatch @ 75% 1 Snatch @ 75% 1...
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Louie Fredric Chuaquico
Feb 8, 20241 min read
LA Class Feb 9, 2024
2 Snatch Pull + 1 Power Snatch + 1 Full Snatch @ 68% 1 RM Snatch 2 Snatch Pull + 1 Power Snatch + 1 Full Snatch @ 70% 1 RM Snatch 1...
102 views0 comments
Louie Fredric Chuaquico
Feb 6, 20241 min read
Kamp LOKAL: Feb 07, 2024
Successory 3 Sets 14 Dumbbell Bulgarian Split Squats (7 each leg) 50ft Single Arm Farmer Carry (25ft each side) (Heavy) :30 Side Forearm...
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Louie Fredric Chuaquico
Feb 6, 20241 min read
LA Class Feb 7, 2024
Gymnatics: EMOM x12 Min 1: 30sec Wall Facing Handstand hold Min 2: 50 double unders or 45 sec of practice Min 3: 5 Strict Pull ups + 5...
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Louie Fredric Chuaquico
Feb 5, 20241 min read
Kamp LOKAL: Feb 06, 2024
3:00 - 5:00 Jog (easy to moderate) -Into- 2-3 Sets 25ft Single Arm Overhead Carry (each arm, light) :20 Handstand Hold :10 Free Standing...
117 views0 comments
Louie Fredric Chuaquico
Feb 4, 20241 min read
LA Class Feb 5, 2024
Strength: E3MOM x 2 Warm up: 1x10 @40-50%1RM Working Set 1x20 Backsquats @55% of your 1RM Max Accessory work: 2 Rounds (8-10 min) 8/side...
161 views0 comments
Louie Fredric Chuaquico
Feb 4, 20241 min read
Kamp LOKAL: Feb 05, 2024
2-3 Sets 1:00 Assault Bike (easy to moderate) :30 Straight Arm Plank 10 Kip to Swing, 5 Knees to Elbow, 5 Kipping Chest to Bar Pull Up...
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Louie Fredric Chuaquico
Feb 2, 20241 min read
LA Class Feb 3, 2024
Partner Workout: AMRAP 15 Minutes 7 Shuttle Runs (50ft) (each, at the same time) 7 Synchro Deadlifts (225/155) 7 Wall Walks (split as...
63 views0 comments
Louie Fredric Chuaquico
Feb 2, 20241 min read
Kamp LOKAL: Feb 03, 2024
5 sets: (2 min 15 cap each set ) 150ft Sled Push (145/125) 300m Ski (OR Row) -rest 1 minute b/t sets- 5 sets: 150ft Sled Push (125/100)...
62 views0 comments
Louie Fredric Chuaquico
Feb 1, 20241 min read
LA Class Feb 2, 2024
Snatch EMOM (13 min total) EMOM x 5 5 Power Snatch (95/65) Rest 1 min EMOM x 3 4 Power Snatch (115/75) Rest 1 min EMOM x 3 3 Power Snatch...
112 views0 comments
Louie Fredric Chuaquico
Feb 1, 20241 min read
Kamp LOKAL: Feb 02, 2024
6-5-4-3-2-1-2-3-4-5-6 Thrusters (135/95) 12-10-8-6-4-2-4-6-8-10-12 Chest to Bar Pull Ups Scaled: 12 min cap 6-5-4-3-2-1-2-3-4-5-6...
65 views0 comments
Louie Fredric Chuaquico
Jan 31, 20241 min read
LA Class Feb 1, 2024
FBB 3 sets 10 Double dumbbell Row 10/side single arm latt pulldowns 10 Incline Dumbbell curls 3 sets 100FT Farmers carry (HEAVY) 30 sec...
71 views0 comments
Louie Fredric Chuaquico
Jan 30, 20241 min read
Kamp LOKAL: Jan 31, 2024
Successory: 3 Sets 8 Turkish Get Ups (4 each arm) 14 Barbell Back Rack Jumping Lunges :30 Side Forearm Plank (each side) Clean Pull +...
73 views0 comments
Louie Fredric Chuaquico
Jan 30, 20241 min read
LA Class Jan 31, 2024
Thrusters Cycling E3MOM x 4 8 Thrusters 75/55 8 Thrusters 95/65 8 Thrusters 115/85 8 Thrusters 135/95 Scale Accordingly Metcon 10 Rounds...
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Louie Fredric Chuaquico
Jan 29, 20241 min read
LA Class Jan 30, 2024
Behind the neck Snatch Pushpress 5x5 @50-60% of 1RM (1 set every 2 min) Metcon (12 min cap) 50 V-ups 50 Alternating DB Snatches (50/35)...
102 views0 comments
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