top of page
wix BG.png
Search

Kamp Lokal Apr 25, 2025

  • Writer: Mark Go
    Mark Go
  • Apr 24, 2025
  • 1 min read

METCON:


For time:

40/32 Calorie Row

12 Ring Muscle Ups

8 Power Cleans (225/155)

40/32 Calorie Row

12 Ring Muscle Ups

8 Squat Cleans (225/155)


Time Cap: 15 mins


SCALED:


For time:

32/24 Calorie Row

8 Ring Muscle Ups

8 Power Cleans (185/125)

32/24 Calorie Row

8 Ring Muscle Ups

8 Squat Cleans (185/125)



Power Snatch and Snatch


3 Sets (New set every minute)

1 Power Snatch @70% 1RM Snatch

3 Sets (New set every minute)

1 Snatch @75% 1RM Snatch

3 Sets (New set every minute)

1 Power Snatch @75% 1RM Snatch

3 Sets (New set every minute)

1 Snatch @80% 1RM Snatch

3 Sets (New set every minute)

1 Power Snatch @80% 1RM Snatch

3 Sets (New set every minute)

1 Snatch @85% 1RM Snatch



Sandbag Work


3 Sets

50ft Sandbag Carry

5 Sandbag Squat

50ft Sandbag Carry

5 Sandbag Squat

50ft Sandbag Carry

*Rest 2 minutes between sets.

**All done @8/10 RPE



 
 
 

Recent Posts

See All
Kamp Lokal Aug 8, 2026

Tempo Landmine Strict Press 3 Sets AMRAP Unbroken Tempo Landmine Strict Press (each arm) @8+/10 RPE *Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause) -rest 1 minute between s

 
 
 
LA Class August 8, 2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretches 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep Strength: 3-3-3-3-3 Push Jerks Build to heavy 15 Min c

 
 
 
Hyrox Class Aug 8,2026

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Face-down snow angels 10 Hollow rocks 10 Seal to down dog 20m Plate OH Duck walks Wrist prep Partner Conditioning: AMRAP 10 MIN 15 Sync Goblet

 
 
 

Comments

bottom of page