top of page

Kamp Lokal Jan 28, 2024

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

3 sets:

AMRAP 1 Minute

Toes to Bar

-straight into-

AMRAP 1 Minute

Shuttle Runs (50ft)

-rest 3 minutes-

AMRAP 1 Minute

Handstand Walk

-straight into-

AMRAP 1 Minute

Shuttle Runs (50ft)


-rest 3 minutes between sets-


*Toes to Bar has to be in unbroken sets of 7+, and Handstand Walk has to be in unbroken 5ft+ increments.

**Every 5ft of Handstand Walk to be scored as a rep.


Barbell Prep

1. 2-3 Sets

10 Hand Release Push Up

5 Single Arm Bench Press (each side, moderate)


Bench Press + Dumbbell Reverse Flies

3 Sets

4 Bench Press @8.5-8.5+/10 RPE

12-15 Dumbbell Reverse Flies @6/10 RPE

*Rest 2-3 min between sets.

**Score is Bench Press, Reverse Flies


3 Sets

12-15 Dumbbell Incline Bench Press @6-6.5/10 RPE

10 Hang Kettlebell Upright Rows @8.5/10 RPE

*Rest 2-3 min between sets.


3 Sets

12-15 Dumbbell Incline Bench Press @6-6.5/10 RPE

10 Hang Kettlebell Upright Rows @8.5/10 RPE

*Rest 2-3 min between sets.


29 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...

Comments


bottom of page