top of page
wix BG.png
Search

Kamp Lokal Aug 23, 2025

  • Writer: Mark Go
    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
Kamp Lokal Jun 10, 2026

Power Snatch Waves 3 Power Snatch @65-68% 1 RM Power Snatch 2 Power Snatch @68-70% 1 RM Power Snatch 1 Power Snatch @70-72% 1 RM Power Snatch 3 Power Snatch @68-70% 1 RM Power Snatch 2 Power Snatch @7

 
 
 
LA Class June 10,2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep Gymnastics: 3 SETS 12 MIN CAP 12Toes to bars 20-30sec Box

 
 
 
Hyrox Class June 10, 2026

Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 10m Bear Crawls 10m Duck Walks 20m Heel walk 20m Ballet wa

 
 
 

Comments

bottom of page