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Louie Fredric Chuaquico
Dec 15, 20231 min read
Kamp LOKAL: Dec 16, 2023
Warm up: 2-3 Sets 1:00 Bike Erg (moderate) 3 Tempo Banded Strict Pull Up 6 Hand Release Push Up 9 Banded Air Squat 5. Workout Prep 1 Set...
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Louie Fredric Chuaquico
Dec 15, 20231 min read
LA Class Dec 16, 2023
Metcon (Partner Workout) Buy in 2000m Row 30 Clean and Jerk (135/95) 30 Bar Facing Burpees (SYNC) Buy out 60 Calorie Bike Midline...
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Louie Fredric Chuaquico
Dec 14, 20231 min read
Kamp LOKAL: Dec 15, 2023
I. Warm up 8-12 minutes moving through 1:00 Row OR Ski (modreate) 5 Inchworm w/Push Up :15 Wall Facing Handstand Hold 10 Empty Bar...
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Louie Fredric Chuaquico
Dec 14, 20231 min read
LA Class Dec 15, 2023
12 Days of Christmas (LOKAL) 1 hour 15 min time cap 1- 2nd Floor Run 2 - Bar muscle ups / Chest to bars / Pull ups 3- Lateral Burpee...
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Louie Fredric Chuaquico
Dec 13, 20231 min read
LA Class Dec 14, 2023
10-8-6-4-2 (Ascending Weigh) Strict press II. 3 rounds (Light to moderate weight) 8/Side Seated hammer shoulder press 10 Lateral raises...
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Louie Fredric Chuaquico
Dec 13, 20231 min read
Kamp Lokal Dec 14, 2023
1 Hour Progression Week 3 6 Min at RPE5-6 3 Min at RPE3 3 Min at RPE5.5 6 Min at RPE3 2 Min at RPE5.5, 45 Sec Rest 2 Min at RPE5.5, 45...
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Louie Fredric Chuaquico
Dec 12, 20231 min read
LA Class Dec 13, 2023
2 Rounds for Quality (GYMNASTICS) 20 Kip Swings [aka Beat Swing] 10 Strict Toes To Bar Then accumulate 20 Kipping Toes to Bar Scaled: 2...
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Louie Fredric Chuaquico
Dec 12, 20231 min read
Kamp LOKAL: Dec 13, 2023
I.Warm up 2-3 Rounds 200m Ski 200m Run 4. Workout Prep 1 Set (at 90% effort): 100m Ski 100m Run II. Metcon 2 Sets Row (OR Ski) 300m @ 90%...
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Louie Fredric Chuaquico
Dec 11, 20231 min read
LA Class Dec 12, 2023
Bench Press *Do a set every 2 minutes 10 Bench Press @ 6/10 RPE 8 Bench Press @ 7/10 RPE 6 Bench Press @ 8/10 RPE 4 Bench Press @ 9/10...
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Louie Fredric Chuaquico
Dec 11, 20231 min read
Kamp LOKAL: Dec 12, 2023
I. Warm up 2-3 Sets 1:00 Air Bike (moderate) 10 Single Arm Suitcase Deadlift (each arm, light) 10 Single Arm High Pull (each arm, light)...
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Louie Fredric Chuaquico
Dec 10, 20231 min read
LA Class Dec 11, 2023
3 In the hole Front Squat @ 60% 1 RM Front Squat 3 In the hole Front Squat @ 63% 1 RM Front Squat 3 In the hole Front Squat @ 65% 1 RM...
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Louie Fredric Chuaquico
Dec 10, 20231 min read
Kamp LOKAL: Dec 11, 2023
I. 1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 60% 1 RM Snatch 1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @...
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Louie Fredric Chuaquico
Dec 7, 20231 min read
Kamp LOKAL: Dec 8, 2023
Warm up: 3-4 Sets :45 Run :45 Bike 5 Inch Worms 15 Air Squats 10 Hanging Scap Retractions, 5 Kip to Swing, 2 Strict Pull Ups -Then-...
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Louie Fredric Chuaquico
Dec 6, 20231 min read
Kamp LOKAL: Dec 7, 2023
1 hour pression week 2 (10/13) 35 Min at RPE3 5 Min at RPE1-2 15 Min at RPE5-6 *YOU MAY OPT TO CHANGE THE MACHINE FROM WEEK 1 BUT ITS...
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Louie Fredric Chuaquico
Dec 6, 20231 min read
LA Class Dec 7, 2023
Functional Body Building 4 Rounds 10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7 10 Weighted Hip Thrust @...
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Louie Fredric Chuaquico
Dec 5, 20231 min read
LA Class Dec 6, 2023
Gymnastics 2 Rounds for Quality 20 Handstand Shrugs 10 Plank Shoulder Taps 5 Box Pike to Hollow Walks Then accumulate 4-6 Wall Walks...
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Louie Fredric Chuaquico
Dec 5, 20231 min read
Kamp LOKAL: Dec 6, 2023
Warm up: 2-3 Sets 300m Ski (OR Row) (easy to moderate) 10 hanging scap retractions, 5 Kip to Swing, 5 V Ups 10-15 Overhead Squats (empty...
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Louie Fredric Chuaquico
Dec 4, 20231 min read
LA Class Dec 5, 2023
2 Hang Pause Snatch @ 60% 1 RM Snatch 2 Hang Pause Snatch @ 65% 1 RM Snatch 2 Hang Pause Snatch @ 68% 1 RM Snatch 2 Hang Pause Snatch @...
130 views0 comments
Louie Fredric Chuaquico
Dec 4, 20231 min read
Kamp LOKAL: Dec 5, 2023
Warm up 8-12 Minutes moving through: 1:00 Bike (build from easy to moderate) 10 Banded good mornings 5 Single Leg Barbell deadlifts...
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Louie Fredric Chuaquico
Dec 3, 20231 min read
LA Class Dec 4, 2023
Pause Front Squats 3 Pause Front Squats @ 60% 1 RM Front Squat 3 Pause Front Squats @ 63% 1 RM Front Squat 3 Pause Front Squats @ 65% 1...
111 views0 comments
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