Kamp LOKAL: Dec 12, 2023

I. Warm up

2-3 Sets

1:00 Air Bike (moderate)

10 Single Arm Suitcase Deadlift (each arm, light)

10 Single Arm High Pull (each arm, light)

10 Single Arm Press (each arm, light)

-Then-

Warm Up to workout weights.

4. Workout Prep

1 set (at workout pace):

3 Dumbbell Deadlifts (at workout weight)

2 Dumbbell Hang Cleans (at workout weight)

1 Dumbbell Shoulder to Overhead (at workout weight)

3/2 Calorie Air Bike

II. Metcon

3 Sets: (5 min cap each)

2 rounds

12 Dumbbell Deadlifts (2x50/35)

9 Dumbbell Hang Cleans (2x50/35)

6 Dumbbell Shoulder to Overhead (2x50/35)

15/12 Calorie Air Bike

-rest 1:1 b/t Sets

Scaled:

3 Sets:

2 rounds

12 Dumbbell Deadlifts (2x40/25)

9 Dumbbell Hang Cleans (2x40/25)

6 Dumbbell Shoulder to Overhead (2x40/25)

12/10 Calorie Air Bike

-rest 1:1 b/t sets-

III. Metcon

6 Sets 3 min cap each set

3 Burpee Bar Muscle Ups

12 Shuttle Runs (50ft)

3 Burpee Bar Muscle Ups

-rest 1:1 b/t sets

Scaled: 3 min cap each set

6 Sets

2 Burpee Bar Muscle Ups

8 Shuttle Runs (50ft)

2 Burpee Bar Muscle Ups

-rest 1:1 b/t sets-

IV: Mayhem Gymnastics

Today is an Endurance Workout to build capacity over time.

8 minutes on the minute [EMOM]

odd minute: 30 seconds of attemtping Freestanding Handstand Hold [scale to wall!]

even minute: 3 Wall Walks

Scaled:

10 minutes on the minute [EMOM]

odd minute: 30 seconds of Handstand Hold against wall or Box Handstand Hold

even minute: 1-2 Wall Walks of 3-5 Inchworm to Hollow