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, 10sec fast, 25ft Sled Push (light) Rest 20sec, Arms Only: 40sec easy, 20sec mod, 10sec fast 25ft Sled Push (moderate) -Then- Warm Up to Sled Push weight. Scoring: Successory 3 Sets 6 Double Kettlebell Swing + 6 Double Kettlebell Squat Clean + 3 Double Kettlebell Thrusters + 3 Double Kettlebell Split Jerks 4 Muscle Clean @ 6.5/10 RPE *You will need a pair of kettlebells for the Kettlebell Complex and a barbell for the Muscle Cleans. Scoring: Bench Press 4 Bench Press + @ 5/10 RPE 4 Bench Press + @ 5.5/10 RPE 4 Bench Press + @ 6/10 RPE 4 Bench Press + @ 6/10 RPE 4 Bench Press + @ 6.5/10 RPE *10 4in Deficit Hand Release Push Up after each set. Scoring: Barbell Back Rack Lunges 10 Barbell Back Rack Lunges @ 5/10 RPE 8 Barbell Back Rack Lunges @ 5.5/10 RPE 6 Barbell Back Rack Lunges @ 6/10 RPE 4 Barbell Back Rack Lunges @ 6.5/10 RPE 2 Barbell Back Rack Lunges @ 7/10 RPE Scoring: Partner Throwdown Friday! Partner Throwdown Friday! AMRAP 15 Minutes Partner 1: 20/16 Calorie Echo Bike Partner 2: Max Distance Sled Push *Switch after each Bike is completed. Score is sled push distance **Sled Weights Round 1 Sled: (5x25/15) Round 2 Sled: (4x25/15) Round 3 Sled: (3x25/15) Round 4 Sled: (2x25/15) Round 5 Sled: (1x25/15) Round 6+ Sled: (empty) Individual Version: AMRAP 15 Minutes 20/16 Calorie Echo Bike 90 second Max Distance Sled Push *Score is sled push distance. **Sled Weights Round 1 Sled: (5x25/15) Round 2 Sled: (4x25/15) Round 3 Sled: (3x25/15) Round 4 Sled: (2x25/15) Round 5 Sled: (1x25/15) Round 6+ Sled: (empty) Scaled: AMRAP 15 Minutes Partner 1: 15/12 Calorie Echo Bike Partner 2: Max Distance Sled Push *Switch after each Bike is completed. Score is sled push distance *Sled Weights Round 1 Sled: (5x15/10) Round 2 Sled: (4x15/10) Round 3 Sled: (3x15/10) Round 4 Sled: (2x15/10) Round 5 Sled: (1x15/10) Round 6+ Sled: (empty) Individual Version: AMRAP 15 Minutes 15/12 Calorie Echo Bike 90 second Max Distance Sled Push *Score is sled push distance. **Sled Weights Round 1 Sled: (5x15/10) Round 2 Sled: (4x15/10) Round 3 Sled: (3x15/10) Round 4 Sled: (2x15/10) Round 5 Sled: (1x15/10) Round 6+ Sled: (empty) Scoring: