Kamp Lokal Aug 23, 2025

Mark Go

Aug 22, 2025

1 min read

Box Squat

4 Sets

6 Box Back Squat @8/10 RPE

*Box set just above parallel. Pause on the box before going up.

**Rest as needed between sets.

Successory Work

3 Sets

10 Ring Row

10 2in Deficit Hand Release Push Up

*Rest as needed between sets.

METCON:

AMRAP 15 Minutes

2-4-6-8-10-12-14-16…

Dumbbell Hang Power Clean (2x50/35)

Dumbbell Bench Press (2x50/35)

8-8-8-10-10-10-12-12-12….

GHD Sit Ups

SCALED:

AMRAP 15 Minutes

2-4-6-8-10-12-14-16…

Dumbbell Hang Power Clean (2x40/25)

Dumbbell Bench Press (2x40/25)

6-6-6-8-8-8-10-10-10….

GHD Sit Ups

Recent Posts

See All

LA Class September 21, 2026

Warm-up: (8 min) 10/8 cal machine or 200m Run 1RD 90/90 Hip Switch 10/Side Kneeling Knees over toes 10 Alternating Warrior Squats 10 Glute bridges with a 10-second hold 10 Pass thrus 10 Dislocates 10

LA Class September 19, 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 Every 2MIN x 5 3 Push press 3 Push jerks Buil

Hyrox Class September 19, 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 Duck Walks Wrist prep Every 1:30 x 8 10/8 Calorie Row or Ski Max Wallballs (14/10

Comments