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Louie Fredric Chuaquico
Jan 29, 20241 min read
Kamp LOKAL: Jan 30, 2024
Bar Muscle Ups BAR MUSCLE UP FINISHER On a running clock, for time: Unbroken sets of Kipping Bar Muscle Ups 9-7-5-3-1 Metcon 6 min cap...
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Louie Fredric Chuaquico
Jan 28, 20241 min read
LA Class Jan 29, 2024
Front Squats In 15 min build to your heavy front squats of the day 8@ Empty bar 5@ 50% 5@ 65% 3 @75% 2 @ 80%1 ++++ Scoring: Checkbox...
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Louie Fredric Chuaquico
Jan 28, 20241 min read
Kamp LOKAL: Jan 29, 2024
2 Sets: Every 2 minutes At 0:00 45 Crossover Single Unders 15/12 Calorie Ski (OR Row) At 2:00 15/12 Calorie Ski (OR Row) 45 Crossover...
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Louie Fredric Chuaquico
Jan 26, 20241 min read
Kamp LOKAL: Jan 27, 2024
Partner Workout: 7 min cap each set 4 sets: 400m Run (together) 40/32 calorie Ski (split) 20 Bar Muscle-Ups (split) -rest 4 minutes b/t...
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Louie Fredric Chuaquico
Jan 26, 20241 min read
LA Class Jan 27, 2024
Metcon: Partner 2rds for time: (20 min cap) 30 Air Squats Sync 20 Power Cleans (135/95) 30 Air Squats Sync 20 Power Snatch 30 Air Squats...
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Louie Fredric Chuaquico
Jan 25, 20241 min read
LA Class Jan 26, 2024
FBB Min 1: 5 Strict Pull ups + 5 Strict Toes to bars Min 2: 3 Wallwalks + 10 Wall Facing Shoulder taps Min 3: 12/10 Calorie Row or 45 sec...
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Louie Fredric Chuaquico
Jan 25, 20241 min read
Kamp LOKAL: Jan 26, 2024
Metcon (15 min cap) 25 Shuttle Runs (50ft) 50 Wall Balls (20/14) (10/9) 50 V Ups 50 Wall Balls (20/14) (10/9) 25 Shuttle Runs (50ft)...
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Louie Fredric Chuaquico
Jan 24, 20241 min read
LA Class Jan 25, 2024
FBB 3 Rounds 10 Barbell Strict Press @ Moderate weight – maintain control and quality 12 Bench Y Raise @ moderate weight – maintain...
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Louie Fredric Chuaquico
Jan 23, 20241 min read
LA Class Jan 24, 2024
Strength: 4 Rounds 10. Alternating Back Rack lunges (95/65)(L+R= 2) 20 Wall facing shoulder taps or Pike shoulder taps Max Effort plank...
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Louie Fredric Chuaquico
Jan 23, 20241 min read
Kamp LOKAL: Jan 24, 2024
Muscle Snatch + Snatch Drop 3 Muscle Snatch + 3 Snatch Drop @ 5.5/10 RPE 3 Muscle Snatch + 3 Snatch Drop @ 5.5/10 RPE 3 Muscle Snatch + 3...
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Louie Fredric Chuaquico
Jan 22, 20241 min read
LA Class Jan 23, 2024
For Time: (2 Sets) (15 min including rest) 5 Power Cleans (@60-65%) 4 Power Cleans (@68-70%) 3 Power Cleans ( @75-78%) 2 Power Cleans...
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Louie Fredric Chuaquico
Jan 22, 20241 min read
Kamp LOKAL: Jan 23, 2024
Strength 10 Romanian Deadlift (7/10 RPE) 10 Romanian Deadlift (8/10 RPE) 10 Romanian Deadlift (9/10 RPE) *50ft Sled Push HEAVY after each...
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Louie Fredric Chuaquico
Jan 21, 20241 min read
LA Class Jan 22, 2024
Front Squat DELOAD (9th week) Every 2:30 x5 5x5 at 50-65% 1RM NEXT WEEK WE WILL BE FINDING YOUR HEAVIEST 1RM Metcon: 5 Rounds for time...
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Louie Fredric Chuaquico
Jan 21, 20241 min read
Kamp LOKAL: Jan 22, 2024
For Time: (2 Sets) 5 Squat Cleans @185/125# or 60-65% 4 Squat Cleans @ 205/145# or 68-70% 3 Squat Cleans @ 245/165# or 75-78% 2 Squat...
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Louie Fredric Chuaquico
Jan 19, 20241 min read
Kamp LOKAL: Jan 20, 2024
30 Minute EMOM Minute 1: 15 Kettlebell Swings (70/53) Minute 2: 50ft Single Arm Suitcase Carry (70/53) (each side) Minute 3: 1 Round of...
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Louie Fredric Chuaquico
Jan 19, 20241 min read
LA Class Jan 20, 2024
Gymnastics and Grip 3 sets (10 min) 5-8 Strict Ring pull ups or 12 Elevated Ring rows (HAMMER GRIP) 20 Plank Hip taps 100FT Heavy Farmer...
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Louie Fredric Chuaquico
Jan 18, 20241 min read
Kamp LOKAL: Jan 19, 2024
Today is a Primer Workout, Warm Up for Shoulder intensive or Handstand style workouts 2 Rounds for Quality: 2 Wall Pike to Hollow Walks 5...
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Louie Fredric Chuaquico
Jan 18, 20241 min read
LA Class Jan 19, 2024
Deadlift 10 Deadlift @ 60-63% 1 RM Deadlift 10 Deadlift @ 63-65% 1 RM Deadlift 8 Deadlift @ 65-68% 1 RM Deadlift 8 Deadlift @ 68-70% 1 RM...
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Louie Fredric Chuaquico
Jan 17, 20241 min read
LA Class Jan 18, 2024
Chest FBB 4 Rounds10 Barbell Bench Press @ moderate weight – maintain quality 10 Alt. DB Incline Bench @ Moderate weight – maintain...
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Louie Fredric Chuaquico
Jan 16, 20241 min read
LA Class Jan 17, 2024
10-8-6-4-2 Thrusters *BUILD TO HEAVYISH LOAD FOR TODAY* Mayhem Wednesdays Metcon: 14 min cap 100 Double Unders 50 Thrusters (45/35) 200...
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