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Louie Fredric Chuaquico
Dec 3, 20232 min read
Kamp LOKAL: Dec 4, 2023
Warm up: A) Burgener Warm up Snatch - 3-5 reps at each position 1. Down and up – “SPEED THROUGH THE MIDDLE” 2. Elbows high and outside –...
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Louie Fredric Chuaquico
Dec 1, 20231 min read
LA Class Dec 2, 2023
Saturday Madness (25 min cap) 3000m Row Shared Into you go I go (12 Rounds) 5 Box jump overs (24/20) 5 Power Snatch (95/65) 5 Bar facing...
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Louie Fredric Chuaquico
Dec 1, 20231 min read
Kamp LOKAL: Dec 2, 2023
Bench Press + Bent Over Rows 10 Bench Press + 10 Bent Over Rows @ 6/10 RPE 10 Bench Press + 10 Bent Over Rows @ 6.5/10 RPE 10 Bench Press...
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Louie Fredric Chuaquico
Nov 30, 20231 min read
LA Class Dec 1, 2023
Squat clean Build to your heavy squat clean in 12 min Scoring: Checkbox Metcon Amrap 7 min 15/12 Cal Row or 12/10 Cal bike or 3rd floor...
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Louie Fredric Chuaquico
Nov 30, 20231 min read
Kamp LOKAL: Dec 1, 2023
Warm up 2-3 Sets 1:00 Row (moderate) 15 Banded Good Morning 50 Single Under 20 Step Back Lunges 10 Tempo Single Arm High Pull (each arm,...
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Louie Fredric Chuaquico
Nov 29, 20231 min read
LA Class: Nov 30, 2023
Monostructural work 30 sec on 30 sec off for 10 min Calorie Bike Sprint Scoring: Checkbox Metcon Functional Body Building (Pull) 6...
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Louie Fredric Chuaquico
Nov 29, 20232 min read
Kamp LOKAL: Nov 30, 2023
1 Hour Progression Week 1 We are going to be completing a 13 week 1 Hour Progression on Thursdays. This is originally written to be...
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Louie Fredric Chuaquico
Nov 28, 20231 min read
Kamp LOKAL: Nov 29, 2023
Warm up 2-3 Sets 1:00 Bike (moderate) 5 No Jump Burpee (Step In and Out) 5 Box Jump w/Step Down (low) 1:00 Row (moderate) 10 Box Step Up...
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Louie Fredric Chuaquico
Nov 28, 20231 min read
LA Class: Nov 29, 2023
Gymnastics SKILL WORK: 10min Practice Handstand hold on the wall for those who doesn't have handstand yet - Practice tripod position...
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Louie Fredric Chuaquico
Nov 27, 20231 min read
LA Class: Nov 28, 2023
High Hang Pause Snatch 3 High Hang Pause Snatch @ 60% 1 RM Snatch 3 High Hang Pause Snatch @ 65% 1 RM Snatch 3 High Hang Pause Snatch @...
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Louie Fredric Chuaquico
Nov 27, 20231 min read
Kamp LOKAL: Nov 28, 2023
Warm up 2-3 Sets 1:00 Jog 10 Abmat Sit Up :30 Ski (moderate) 10 Hanging Scap Retraction 5 Tempo Banded Chin Up Scoring: Checkbox Deadlift...
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Louie Fredric Chuaquico
Nov 26, 20232 min read
Kamp LOKAL: Nov 27, 2023
Warm up 2-3 Sets 1:00 Row OR Cardio (moderate) :30 Plank 5 Scap Push Up 10 Kip to Swing on Rings 15 Banded Good Morning (heavy band) 5...
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Louie Fredric Chuaquico
Nov 26, 20231 min read
LA Class: Nov 27, 2023
Front Squat 3 Tempo Front Squat @ 55% 1 RM Front Squat 3 Tempo Front Squat @ 60% 1 RM Front Squat 3 Tempo Front Squat @ 63% 1 RM Front...
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Louie Fredric Chuaquico
Nov 23, 20231 min read
Kamp LOKAL: Nov 24, 2023
Back Squat 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8/10 RPE *150FT Run Sprint after every set* Scoring: Checkbox ...
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Louie Fredric Chuaquico
Nov 23, 20231 min read
LA Class: Nov 24, 2023
Strength (Deload) Every 1:30 x 4 3 Front Squat 50% 2 Front Squat 60% 1 Front Squat 65% 1 Front Squat 70% Into Every 1:30 x4 3 Clean...
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Louie Fredric Chuaquico
Nov 22, 20231 min read
LA Class: Nov 23, 2023
Body building (20 min) 4 Rounds 10 Barbell Bench Press @ moderate weight 10 Incline DB Bench @ Moderate weight 12 Dumbbell Chest Fly @...
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Louie Fredric Chuaquico
Nov 21, 20231 min read
Kamp LOKAL: Nov 22, 2023
Tall Clean 2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5/10 RPE 2 Tall Clean keeping hook grip + 2 Tall Clean...
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Louie Fredric Chuaquico
Nov 21, 20231 min read
LA Class: Nov 22, 2023
Gymnastics EMOM x 9 Min Min 1: 40 sec Strict toes to bars or Strict Leg raises Min 2: 5 Banded Pull ups + 10-15 Sec pull hold on top Min...
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Louie Fredric Chuaquico
Nov 20, 20231 min read
LA Class: Nov 21, 2023
Barbell Cycling Practice (POWER CLEANS) Power Cleans 5 sets of 5 Reps @50-60% Every 2:30 x 5 sets Scoring: Checkbox Metcon 10 Rounds for...
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Louie Fredric Chuaquico
Nov 20, 20231 min read
Kamp LOKAL: Nov 21, 2023
Movement Prep/Activation and Increasing Heart Rate 2-3 Sets 1:00 Row (moderate) 10 Single Arm Dumbbell High Pull (moderate, each arm) 5...
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