top of page
wix BG.png
Search

Kamp LOKAL: Jan 02, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Jan 1, 2024
  • 1 min read

3 Front Squat @ 65% 1 RM Front Squat

3 Front Squat @ 70% 1 RM Front Squat

3 Front Squat @ 75% 1 RM Front Squat

3 Front Squat @ 80% 1 RM Front Squat

3 Front Squat @ 80% 1 RM Front Squat


Metcon

3 sets

30 Wall Balls (14/10)

20 Wall Balls (20/14)

10 Wall Balls (30/20)

- Rest 3:00 between sets -

*10/9ft for all reps

Wall Ball Option with 1 weight

3 Sets:

20 Wall Balls (20/14)

30 Air Squats

20 Wall Balls (20/14)

-rest 3 minutes between sets-


Scaled:

3 sets

25 Wall Balls (14/10)

15 Wall Balls (20/14)

5 Wall Balls (30/20)

Rest 3:00 between sets -

*10/9ft for all reps

Wall Ball Option with 1 weight

3 Sets:

15 Wall Balls (20/14)

25 Air Squats

15 Wall Balls (20/14)

-rest 3 minutes between sets-


2000m Row Progression Day 1

6 Minutes at Max Effort



 
 
 

Recent Posts

See All
Hyrox Class July 28, 2026

Basic Prehab/Activation 10 Cal Machine or 150m Run Air Runner 5/side Samson lunge pass thrus 10/side alternating scorpion stretch 10 IYTS 10 Scapula Push-Ups 20 Plank Shoulder taps 5 Inchworm pushups

 
 
 
LA Class July 28, 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 Stren

 
 
 
Kamp Lokal Jul 27, 2026

3 Position Power Clean 6 Sets 3 Position Power Clean @5/10 RPE *Rest 90 seconds between sets. **Positions are: High Hang + Below Knee + Floor Back Squat 10 Sets 3 Back Squat @75% 1RM Back Squat (OR RP

 
 
 

Comments

bottom of page