top of page

Kamp Lokal Feb 1, 2024

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

Strength:

3 Sets

5 Strict Press + 0:20 Overhead Hold + 10 Push Press @5.5-6/10 RPE

*Rest as needed between sets..


Rack Jerk

5 Sets (1 set every minute on the minute)

1 Rack Jerk @65-70% 1RM Clean & Jerk


5 Sets (1 set every minute on the minute)

1 Rack Jerk @70-75% 1RM Clean & Jerk


5 Sets (1 set every minute on the minute)

1 Rack Jerk @80+% 1RM Clean & Jerk


*Can be done off the blocks.


Split Stance Landmine Bent Over Row + Renegade Row

5 Sets

14 Split Stance Landmine Bent Over Row (7 per side) @7/10 RPE

14 Renegade Row w/Push Up @6/10 RPE

*Rest 1:00 - 1:30 seconds between sets.


Metcon:

4 Sets: (7 min cap each set)

40 Double Unders

40 Wall Balls (20/14) (10/9)

40 Double Unders

40 Dumbbell Snatch (50/35)

40 Double Unders

-rest 4 minutes b/t each set-


Scaled:

4 Sets:

30 Double Unders

30 Wall Balls (20/14) (10/9)

30 Double Unders

30 Dumbbell Snatch (50/35)

30 Double Unders

-rest 4 minutes b/t sets-

43 views0 comments

Recent Posts

See All

Hyrox Class Feb 17,2024

Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10 Alternating V-ups 10...

LA Class Feb 17, 2024

Warm-up: (10 min) 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Sprawls 10 alternating reverse lunges 10 Jumping...

Hyrox Class Feb 15, 2024

Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...

Comentários


bottom of page