top of page
wix BG.png
Search

Kamp LOKAL: Dec 1, 2023

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Nov 30, 2023
  • 1 min read

Warm up 2-3 Sets 1:00 Row (moderate) 15 Banded Good Morning 50 Single Under 20 Step Back Lunges 10 Tempo Single Arm High Pull (each arm, light) -Then- Warm Up to Deadlift and Hang Clean weight. Scoring:

Metcon AMRAP 15 Minutes 20 Deadlift (115/80) 50 Double Unders 100ft Walking Lunge 50 Double Unders 10 Hang Cleans (115/80) Scaled: AMRAP 15 Minutes 20 Deadlift (95/65) 40 Double Unders 80ft Walking Lunge 40 Double Unders 10 Hang Cleans (95/65) Target rounds 4 Scoring:

Power Snatch 3 Power Snatch @ 55% 1 RM Power Snatch 3 Power Snatch @ 60% 1 RM Power Snatch 3 Power Snatch @ 65% 1 RM Power Snatch 3 Power Snatch @ 70% 1 RM Power Snatch Scoring:

Power Clen + Split Jerk 2 Power Clean + 2 Split Jerk @ 60% 1RM Power Clean 2 Power Clean + 2 Split Jerk @ 65% 1RM Power Clean 2 Power Clean + 2 Split Jerk @ 70% 1RM Power Clean 2 Power Clean + 2 Split Jerk @ 70% 1RM Power Clean

 
 
 

Recent Posts

See All
LA Class March 14, 2026

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall Heavy

 
 
 
Hyrox Class March 14,2026

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworm pushups 1 min plan

 
 
 
Kamp Lokal Mar 14, 2026

Metcon: 2 Sets AMRAP 2 Minutes 8 Lateral Burpee Over Rower 16/13 Calorie Row Max Lateral Burpee Over Rower -rest 2 minutes- AMRAP 2 Minutes 8 Lateral Burpee Over Bar 16 Deadlifts (185/125) Max Lateral

 
 
 

Comments

bottom of page