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
Kamp Lokal Nov 10, 2025

Back Squat 5 Sets 3 Back Squat @73-78% 1RM Back Squat *Rest as needed between sets. Front Squat 10 Sets 3 Front Squat @78-83% 1RM Front Squat *Rest as needed between sets. Weighted Strict Pull Up Take

 
 
 
LA Class Nov 10, 2025

Warm-up: (8 min) 1 min machine 10 Pass Thrus 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Airsquats 10 Alternating lunges 30 Sec wall sit hold Front Squats 3 WAVES EVERY 1:30 x 9 5 RE

 
 
 
Hyrox Class Nov 10, 2025

Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10/side Lateral Lunges 1min plank Strength: Week 38 Squats Every 2:

 
 
 

Comments

bottom of page