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Louie Fredric Chuaquico
Sep 19, 20232 min read
Kamp LOKAL: Sept 20, 2023
Warm up 2-3 Sets 200m Jog 10 Kip to Swing 20 Alt. Leg V-Up 10 Single Arm Dumbbell Push Press (each arm) (moderate) 5 Hand Release Push Ups...
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Louie Fredric Chuaquico
Sep 19, 20231 min read
LA Class: Sept 20, 2023
Functional Bodybuilding (15-20 min) 5 Rounds 5 Strict Pull ups or 10 Ringrows 5 Seated Box jumps 40 Sec heavy weighted plank Into 3...
101 views0 comments
Louie Fredric Chuaquico
Sep 18, 20231 min read
LA Class: Sept 19, 2023
Hang Muscle Snatch (Every: 130 x4) 4x4 @40% snatch or Light Load Scoring: Checkbox Every 1:30 x 8 2 Reps Hang Pause Snatches (1 Sec hold...
101 views0 comments
Louie Fredric Chuaquico
Sep 18, 20232 min read
Kamp LOKAL: Sept 19, 2023
Warm up 8-12 Minutes moving through: 10 Calorie Row (easy moderate) 10 Inchworm w/Push Up 5 Box Jump w/Step Down (increase height each...
79 views0 comments
Louie Fredric Chuaquico
Sep 17, 20232 min read
Kamp LOKAL: Sept 18, 2023
Warm up 2-3 Sets 1:00 Row (moderate) 10 Single Arm Dumbbell High Pull (each arm) (light/moderate) 5 Hang Squat Cleans (empty bar) 10...
86 views0 comments
Louie Fredric Chuaquico
Sep 17, 20231 min read
LA Class: Sept 18, 2023
Back Squat 5 Back Squat @ 6/10 RPE 4 Back Squat @ 7/10 RPE 3 Back Squat @ 8/10 RPE 2 Back Squat @ 9/10 RPE 1 Back Squat @ 10/10 RPE 8...
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Louie Fredric Chuaquico
Sep 15, 20231 min read
LA Class: Sept 16, 2023
Wide Stance Box Squat 5 Wide Stance Box Squat @ 6/10 RPE 5 Wide Stance Box Squat @ 7/10 RPE 5 Wide Stance Box Squat @ 8/10 RPE 5 Wide...
68 views0 comments
Louie Fredric Chuaquico
Sep 15, 20231 min read
Kamp LOKAL: Sept 16, 2023
Warm up 8-12 minutes moving through: 1:00 Cardio (moderate) (your choice) 50 Single Unders :30 Plank 10 Alt. Leg V-Up 5-10ft Handstand...
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Louie Fredric Chuaquico
Sep 14, 20232 min read
Kamp LOKAL: Sept 15, 2023
Warm up 3-4 Sets 10/8 Calorie Echo Bike (easy to moderate) 5-10 Inchworm w/Push Up 5 Box Jump w/Step Down 10 Single Arm Dumbbell High...
90 views0 comments
Louie Fredric Chuaquico
Sep 14, 20231 min read
LA Class: Sept 15, 2023
Push Press (Increasing + Drop set) 5-4-3-2-1-10-10 Scoring: Checkbox Metcon 21-15-9 (14m in cap) Dumbbell Clusters (50/35) Toes to bars
95 views0 comments
Louie Fredric Chuaquico
Sep 13, 20231 min read
LA Class: Sept 14, 2023
Dumbbell Bench Press 5 Dumbbell Bench Press @ 6/10 RPE 5 Dumbbell Bench Press @ 7/10 RPE 3 Dumbbell Bench Press @ 8/10 RPE 3 Dumbbell...
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Louie Fredric Chuaquico
Sep 12, 20231 min read
LA Class: Sept 13, 2023
Barbell Complex 1 Clean Deadlift 1 Pause Squat clean (1 Pause at the receive for 1 sec) 1 Front Squat 1 Push Jerk 7 sets build to...
108 views0 comments
Louie Fredric Chuaquico
Sep 12, 20232 min read
Kamp LOKAL: Sept 13, 2023
Warm up 2-3 Sets 1:00 Ski Erg (moderate) 10 Single Arm Kettlebell Front Rack Squat (moderate) (5 each side) :30 Sandbag Bear Hug Hold...
88 views0 comments
Louie Fredric Chuaquico
Sep 11, 20231 min read
LA Class: Sept 12, 2023
Hang Pause Power Snatch (15-20 min) 3 Hang Pause Power Snatch @ 5.5/10 RPE 3 Hang Pause Power Snatch @ 6/10 RPE 3 Hang Pause Power Snatch...
95 views0 comments
Louie Fredric Chuaquico
Sep 11, 20231 min read
Kamp LOKAL: Sept 12, 2023
Warm up 6-10 minutes (moving through): 200m Run 400m Bike Erg 200m Row Scoring: Checkbox Accessory Accessory 3 Sets 20 Double Dumbbell...
97 views0 comments
Louie Fredric Chuaquico
Sep 10, 20231 min read
LA Class: Sept 11, 2023
Front Squat 5 Front Squat @ 6/10 RPE 4 Front Squat @ 6/10 RPE 3 Front Squat @ 6/10 RPE 2 Front Squat @ 6/10 RPE 1 Front Squat @ 6/10 RPE...
96 views0 comments
Louie Fredric Chuaquico
Sep 10, 20231 min read
Kamp LOKAL: Sept 11, 2023
Warm up 2-3 Sets 1:00 Row OR Ski (moderate) 6 Ring Kip to Swing 2-3 Tempo Ring Dip :20 Handstand Hold w/Tempo descent at end of :20 10...
92 views0 comments
Louie Fredric Chuaquico
Sep 8, 20231 min read
Kamp LOKAL: Sept 09, 2023
Warm up 8-12 minutes moving through: 1:00 Cardio (moderate) 10 Ring Kip to Swing 5 Tempo Ring Dip :30 Straight Arm Plank 10 Suitcase...
65 views0 comments
Louie Fredric Chuaquico
Sep 8, 20231 min read
LA Class: Sept 09, 2023
Metcon WEEKENDER Partner 10 Rounds Shared Including the row (30 min cap) 300m Row 6 Power Snatches 4 Wall walks (135/95) Scoring: ...
60 views0 comments
Louie Fredric Chuaquico
Sep 8, 20231 min read
Kamp LOKAL: Sept 08, 2023
Warm up 3 Sets 1:00 Echo Bike (moderate) 50ft Dumbbell Overhead Carry (each arm, moderate) 3-5 Thrusters (start with empty bar and build...
88 views0 comments
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