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Louie Fredric Chuaquico
Oct 18, 20231 min read
LA Class: Oct 19, 2023
FBB 3 Rounds 10 shoulder press @ moderate weight – maintain quality 30 seated pull-aparts 3rds 10 Seated lateral raise 100FT farmers...
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Louie Fredric Chuaquico
Oct 17, 20231 min read
Kamp LOKAL: Oct 18, 2023
Clean Successory 2 Max vertical clean grip jump and shrug + 2 SPEED High Hang Power Clean @ 6/10 RPE 2 Max vertical clean grip jump and...
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Louie Fredric Chuaquico
Oct 17, 20231 min read
LA Class: Oct 18, 2023
Strength In 10 min build to your heavy complex 1 Clean deadlift to 1 power clean (TOUCH AND GO) Scoring: Checkbox Metcon (16 min cap)...
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Louie Fredric Chuaquico
Oct 16, 20231 min read
LA Class: Oct 17, 2023
Strength: E2MOM x 5 5x5 Snatch push press Scoring: Checkbox Metcon 5 rounds for time 15min cap 200m run (3rd floor) 15 pushups 12 hang...
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Louie Fredric Chuaquico
Oct 16, 20231 min read
Kamp LOKAL: Oct 17, 2023
Muscle Snatch + 2 Snatch Drop 2 Muscle Snatch + 2 Snatch Drop @ 5/10 RPE 2 Muscle Snatch + 2 Snatch Drop @ 5.5/10 RPE 2 Muscle Snatch + 2...
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Louie Fredric Chuaquico
Oct 15, 20231 min read
Kamp LOKAL: Oct 16, 2023
Back Squat 5 Back Squat @ 6/10 RPE 3 Back Squat @ 7/10 RPE 1 Back Squat @ 8/10 RPE 5 Back Squat @ 7/10 RPE 3 Back Squat @ 8/10 RPE 1 Back...
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Louie Fredric Chuaquico
Oct 15, 20231 min read
LA Class: Oct 16, 2023
Back Squat Back Squat @ 6/10 RPE 3 Back Squat @ 7/10 RPE 1 Back Squat @ 8/10 RPE 5 Back Squat @ 7/10 RPE 3 Back Squat @ 8/10 RPE 1 Back...
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Louie Fredric Chuaquico
Oct 13, 20231 min read
LA Class: Oct 14, 2023
SATURDAY FINISHER (20 min cap) Partner workout for time 20 Wall walks (Shared) 40 Cal Row Each 60 Power Snatches (115/75) (Shared)...
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Louie Fredric Chuaquico
Oct 13, 20231 min read
Kamp LOKAL: Oct 14, 2023
Warm up 3. Movement Prep/Activation and Increasing Heart Rate 8-12 minutes moving through: 1:00 Row OR Ski (moderate) 10 SIngle Arm Bench...
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Louie Fredric Chuaquico
Oct 12, 20231 min read
Kamp LOKAL: Oct 13, 2023
4. Movement Prep/Activation and Increasing Heart Rate 3-4 Sets 1:00 Ski OR Row (moderate) 10 PVC Pass Through 5 PVC Squat Snatch 10 PVC...
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Louie Fredric Chuaquico
Oct 12, 20231 min read
LA Class: Oct 13, 2023
Wide Stance Box Squat 3 Wide Stance Box Squat @ 6/10 RPE 3 Wide Stance Box Squat @ 7/10 RPE 3 Wide Stance Box Squat @ 8/10 RPE 3 Wide...
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Louie Fredric Chuaquico
Oct 11, 20231 min read
LA Class: Oct 12, 2023
Strength FBB 3 sets 10 Double dumbbell Z press 10 Banded Rows 25FT weighted Bear crawls 3 sets Every 6/side single leg medball to RDL...
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Louie Fredric Chuaquico
Oct 10, 20231 min read
Kamp LOKAL: Oct 11, 2023
Warm up 2-3 Sets 15ft Toes out walk 15ft Toes in walk 15ft Heels walk 15ft Toes walk 1:00 Jog 10 No Jump Burpee :30 Row (moderate)...
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Louie Fredric Chuaquico
Oct 10, 20231 min read
LA Class: Oct 11, 2023
Strength 10 min to find you heavy 2 Deadlift Touch and go Deadlift for today Scoring: Checkbox Metcon AMRAP 20 Minutes Even minutes: 5...
77 views0 comments
Louie Fredric Chuaquico
Oct 9, 20231 min read
LA Class: Oct 10, 2023
Cleans 15-20 min 5 sets 3 Below The knee Muscle Cleans Then... Build to moderate weight for the day (5 sets) 1 Below the knee hang power...
120 views0 comments
Louie Fredric Chuaquico
Oct 9, 20231 min read
Kamp LOKAL: Oct 10, 2023
1 Set: (at workout pace) 100m Ski (OR 100m Row) 5 Double Unders 1 Sandbag Cleans (100/70) 3/2 Calorie Echo Bike Accessory 3 Sets 10...
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Louie Fredric Chuaquico
Oct 6, 20231 min read
Kamp LOKAL: Oct 7, 2023
Warm up 8 min amrap 1:00 Row (moderate) 5 Inchworms 15 Banded Good Morning 5 Dumbbell Suitcase Deadlifts (each side) (light to moderate)...
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Louie Fredric Chuaquico
Oct 6, 20231 min read
LA Class: Oct 7, 2023
Muscle Cleans 6 sets of 3 Muscle Cleans (EVERY 1:30 x 5) Scoring: Partner workout (SHARED) 100 Wallballs (20/14) 100 Pushups 100 Cal Row...
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Louie Fredric Chuaquico
Oct 5, 20232 min read
Kamp LOKAL: Oct 6, 2023
Warm up: 3. Barbell Prep 2-3 Sets of Front Squat Skill Transfer Exercises 3x No Hands Front Squat 3x Front Squat 3x Pause Front Squat 3x...
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Louie Fredric Chuaquico
Oct 5, 20231 min read
LA Class: Oct 6, 2023
Deadlift 5 Deadlift @ 6/10 RPE 4 Deadlift @ 7/10 RPE 3 Deadlift @ 8/10 RPE 2 Deadlift @ 9/10 RPE 1 Deadlift @ 10/10 RPE 6 Deadlift @ 8/10...
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