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Louie Fredric Chuaquico
Aug 11, 20231 min read
Kamp LOKAL: Aug 12, 2023
Clean and Jerk 3 Clean and 1 Jerk @ 6/10 RPE 2 Clean and 1 Jerk @ 6.5/10 RPE 1 Clean and 1 Jerk @ 7/10 RPE 3 Clean and 1 Jerk @ 6.5/10...
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Louie Fredric Chuaquico
Aug 11, 20231 min read
LA Class: Aug 11, 2023
Snatch Technique Work (15 min cap) 3 Snatch @ 6/10 RPE 2 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 3 Snatch @ 6/10 RPE 2 Snatch @ 6.5/10...
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Louie Fredric Chuaquico
Aug 10, 20232 min read
Kamp LOKAL: Aug 11, 2023
Warm up Echo Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, 25ft Sled Push (empty) Rest 20sec, Legs Only: 40sec easy, 20sec mod,...
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Louie Fredric Chuaquico
Aug 10, 20231 min read
LA Class: Aug 10, 2023
Bench + Accessory work (15 min cap) 5 sets 10 Double dumbbell Bench press 10 Strict Pushups into 3 sets 10 Supinated Ring rows 20...
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Louie Fredric Chuaquico
Aug 9, 20232 min read
Kamp LOKAL: Aug 09, 2023
Warm up 2 sets 1:00 Row (OR Ski) (moderate) 15 Banded Good Morning 10 Russian Kettlebell Swings (moderate) 10 Box Step Ups -Then- Warm Up...
101 views0 comments
Louie Fredric Chuaquico
Aug 9, 20231 min read
LA Class: Aug 09, 2023
Functional Body building (15-18 min) 3 sets 10 Strict Leg Raises 5 Wall walks 50FT Bottoms up Carry per set (Pink or blue kb) 3 sets 10...
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Louie Fredric Chuaquico
Aug 8, 20231 min read
LA Class: Aug 08, 2023
Strength Every 1:30 x 8 1 Deadlift 1 Clean pull 2 Power Cleans Scoring: Time Metcon 30-20-10 Pendlay Rows Push Press (95/65) Scoring: Time
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Louie Fredric Chuaquico
Aug 8, 20232 min read
Kamp LOKAL: Aug 08, 2023
Warm up 8-12 minutes moving through 1:00 Row (moderate) 5-10 Hand Release Push Ups 10 Hanging Scap Retraction 1-2 Tempo/Controlled Strict...
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Louie Fredric Chuaquico
Aug 7, 20231 min read
LA Class: Aug 07, 2023
Pause Back Squat 1+ 1/4 Back Squat + Back 1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5/10 RPE 1 Pause Back Squat + 2 (1 ¼...
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Louie Fredric Chuaquico
Aug 4, 20232 min read
Kamp LOKAL: Aug 04, 2023
Warm up 3 Sets 1:00 Ski (moderate) 10 Double Dumbbell Cuban Press (light) 15 Banded Good Morning :30 Handstand Hold :15 Bar Hang -Then-...
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Louie Fredric Chuaquico
Aug 4, 20231 min read
LA Class: Aug 04, 2023
EMOM 12 FRIDAYS Min 1: 15 sec calorie bike sprint to 45 sec recovery bike Min 2: 4 Strict toes to bars + 4 Strict Pull ups Min 3: 10...
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Louie Fredric Chuaquico
Aug 3, 20231 min read
LA Class: Aug 03, 2023
Bench Press 5 Bench Press @ 6.5/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7.5/10 RPE 5 Bench Press @ 8/10 RPE 5 Bench Press @...
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Louie Fredric Chuaquico
Aug 2, 20232 min read
Kamp LOKAL: Aug 02, 2023
Warm up 8-12 minutes moving through: :30 Jog (easy to moderate) :30 Row (moderate) 10 Single Arm Suitcase Deadlift (moderate, each arm) 5...
79 views0 comments
Louie Fredric Chuaquico
Aug 2, 20231 min read
LA Class: Aug 02, 2023
Strength Barbell Complex 1 Clean Deadlift 1 Cluster 1 Front Squat Build to heavy in 8 sets 15 min cap Scoring: Time Metcon 15 min cap...
82 views0 comments
Louie Fredric Chuaquico
Aug 1, 20231 min read
LA Class: Aug 01, 2023
Behind the neck strict press + Press + Double DB push press 6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 10...
79 views1 comment
Louie Fredric Chuaquico
Aug 1, 20232 min read
Kamp LOKAL: Aug 01, 2023
Warm up 2-3 Sets 1:00 Bike Erg OR Echo Bike (moderate) 10 Single Arm Kettlebell Thruster (each arm, light) 5. Workout Prep 1 set (at...
50 views0 comments
Louie Fredric Chuaquico
Jul 31, 20232 min read
Kamp LOKAL: July 31, 2023
Warm up 2 Sets 1:00 Ski OR Row (moderate) 50ft Single Arm Overhead Carry (each arm, light) 10 Kip to Swing 5 Kipping Pull Up 15 Abmat Sit...
59 views0 comments
Louie Fredric Chuaquico
Jul 31, 20231 min read
LA Class: July 31, 2023
Front Squat + Back Squat 3 Front Squat + 5 Back Squat @ 6/10 RPE 3 Front Squat + 5 Back Squat @ 6.5/10 RPE 2 Front Squat + 3 Back Squat @...
51 views0 comments
Louie Fredric Chuaquico
Jul 29, 20231 min read
LA Class: July 29, 2023
Lactic Acid Burner Start with 10 sec CALORIE BIKE SPRINT Immediately start the complex 5 Hang power cleans 5 Strict press 5 Pushpress 5...
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Louie Fredric Chuaquico
Jul 28, 20231 min read
LA Class: July 28, 2023
Bench Press (15 min) 5 Bench Press @RPE5 5 Bench Press @RPE6 5 Bench Press @RPE 7 5 Bench Press @RPE 7.5 5 Bench Press @RPE8 Every after...
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