top of page
wix BG.png
Search

Kamp LOKAL: Jan 24, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Jan 23, 2024
  • 1 min read

Muscle Snatch + Snatch Drop

3 Muscle Snatch + 3 Snatch Drop @ 5.5/10 RPE

3 Muscle Snatch + 3 Snatch Drop @ 5.5/10 RPE

3 Muscle Snatch + 3 Snatch Drop @ 5.5/10 RPE


2 Postion Power Snatches

2 Position Power Snatch @ 60% 1 RM Power Snatch

2 Position Power Snatch @ 65% 1 RM Power Snatch

2 Position Power Snatch @ 68% 1 RM Power Snatch

2 Position Power Snatch @ 70% 1 RM Power Snatch

2 Position Power Snatch @ 75% 1 RM Power Snatch


-Floor and Above the Knee-


Metcon:

5 Sets: (1 set every 3 minutes 30 seconds)

14/11 Calorie Echo Bike

70 Double Unders

14/11 Calorie Echo Bike

*Sub 18/14 Calorie Assault Bike if needed for Rx’d


Scaled:

5 Sets: (1 set every 3 minutes 30 seconds)

12/10 Calorie Echo Bike

60 Double Unders

12/10 Calorie Echo Bike

 
 
 

Recent Posts

See All
Hyrox Class March 12, 2025

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Fire hydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels Strength 3 Sets 12 Barbell R

 
 
 
LA Class March 11, 2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep QUICK EMOM: EMOM x 9 Min 1: 3-5 Strict pull ups Min 2: 12-

 
 
 
Hyrox Class March 11, 2026

Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 10m Bear Crawls 10m Duck Walks 20m Heel walk 20m Ballet wa

 
 
 

Comments

bottom of page