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Kamp Lokal Dec 24, 2025

  • Writer: Mark Go
    Mark Go
  • 5h
  • 2 min read

Knee Health


3 Sets

7 Sandbag Bear Hug hold Reverse Step Up (each leg)

7 Goblet Hold Cossack Squat (each leg)

:30 Double Kettlebell Front Rack Hold Wall Sit March

*Rest as needed between sets.



Snatch

3 Snatch @60-65% 1RM Snatch

2 Snatch @65-70% 1RM Snatch

1 Snatch @70-75% 1 RM Snatch

3 Snatch @65-70% 1 RM Snatch

2 Snatch @70-75% 1RM Snatch

1 Snatch @75-80% 1RM Snatch

1 Snatch @80-85% 1 RM Snatch

1 Snatch @85-90% 1RM Snatch

1 Snatch @90-95% 1RM Snatch

1 Snatch @95-100% 1RM Snatch

1 Snatch @100-100+% 1 RM Snatch

*Rest 1:30-2:00 between sets



Deadlift


10 Minute EMOM

5 Deadlift

5 Deadlift

3 Deadlift

3 Deadlift

3 Deadlift

1 Deadlift

1 Deadlift

1 Deadlift

1 Deadlift

1 Deadlift

*Building to a heavy single for the day.



METCON:


12 Days of Christmas

  1. Legless Rope Climb

  2. Squat Clean (185/125)

  3. Muscle Ups

  4. Burpees

  5. Deadlifts (185/125)

  6. Chest to Bar Pull Ups

  7. Toes to Bar

  8. Wall Balls (30/20)

  9. Box Get Overs (48"/40")

  10. Back Rack Lunges (185/125)

  11. Strict Handstand Push Ups

  12. Thrusters (185/125)



Time cap: 1 Hour



Machine & Bodyweight Option

  1. Burpee

  2. Box Jump Overs (24")

  3. Sit Ups

  4. Lunges

  5. Air Squats

  6. Push Ups

  7. Shuttle Sprints (50')

  8. Mountain Climbers

  9. V-Ups

  10. Pistols (OR Lateral Box Step Ups)

  11. Burpee Broad Jumps

  12. Handstand Push Ups (OR V Push Up)



SCALED


12 Days of Christmas

  1. Rope Climb

  2. Squat Clean (165/110)

  3. Muscle Ups

  4. Burpees

  5. Deadlifts (165/110)

  6. Chest to bar Pull Ups

  7. Toes to bar

  8. Wall Balls (20/14)

  9. Box Get Over (40"/32")

  10. Back Rack Lunges (165/110)

  11. Push Ups

  12. Thrusters (165/110)



Scaling option 1

  1. Sumo Deadlift High Pull (75/55 Ib)

  2. Thrusters (75/55 lb)

  3. Push Presses (75/55 lb)

  4. Power Cleans (75/55 lb)

  5. Power Snatches (75/55 lb)

  6. Kettlebell Swings (53/35 Ib)

  7. Pull Ups

  8. Knees to Elbows

  9. Box Jumps (24/20 in)

  10. Double Unders

  11. Burpees

  12. Overhead Walking Lunges (45/25 Ib Plate)



Scaling option 2

  1. Squat Snatch (135/95)

  2. Bar Facing Burpee

  3. Pull Up

  4. Toes to Bar

  5. Hang Power Clean (135/95)

  6. Push Ups

  7. Wall Ball (20/14)

  8. Kettlebell Swing (53/35)

  9. Sit Ups

  10. Air Squat

  11. Box Jumps (30/24)

  12. Overhead Squats (135/95)



Scaling option 3

1 Burpee

2 Strict Pull Ups

3 Knees to Elbows

4 Box Jumps (24/20)

5 Kettlebell Swings (53/35)

6 Abmat Sit Ups

7 Air Squats

8 Ball Slams (50/30)

9 Wall Balls (20/14)

10 Push Ups

11 Overhead Walking Lunges (45/25)

12 Thrusters (105/75)



 
 
 

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