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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



 
 
 

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