top of page
wix BG.png

Kamp Lokal Jul 19, 2025

  • Writer: Mark Go
    Mark Go
  • Jul 18, 2025
  • 1 min read

Tempo Box Squats


5 Sets

5 Tempo Box Back Squat @8-8.5/10 RPE

*Rest as needed between sets.

**Tempo is 32X1 (3 seconds down, 2 second pause, explode up, 1 second pause before next rep)



Successory


3 Sets

15 Foot Elevated Ring Row

10 Weighted 2-inch Deficit Hand Release Push Up

*Rest as needed between sets.



Strength Finisher


3 Sets

10 (each arm) Alternating Single Arm Dumbbell Piston Floor Press @8/10 RPE

*Rest as needed between sets.



METCON:


Partner Version - “Larry”


21-18-15-12-9-6-3

Front Squats (135/95) (split as desired)

Synchro Bar-Facing Burpees

*200m Sandbag (80/50) Carry after each round [OR 150m Sandbag Carry with (100/70) OR 150m Farmers Carry (2x50/35)]


*Larry is a hero workout prescribed with an 80# sandbag for males, but if you only have a 70#, you can carry it 230m and mark it Rx.

**This hero workout honors U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, who was killed in action on July 1, 2010, in Afghanistan. He was posthumously awarded the Silver Star for heroism after carrying a wounded Marine to safety under heavy fire. While doing so, he triggered an IED, absorbing the blast and sacrificing his life to save his fellow Marine.


Time Cap: 25 minutes



SCALED:


Partner Version - “Larry”

21-18-15-12-9-6-3

Front Squats (115/80) (split as desired)

12-10-8-6-4-2

Synchro Bar-Facing Burpees

*200m Sandbag (80/50) Carry after each round [OR 150m Sandbag Carry with (100/70) OR 150m Farmers Carry (2x50/35)]

 
 
 

Recent Posts

See All
Kamp Lokal Mar 14, 2026

Metcon: 2 Sets AMRAP 2 Minutes 8 Lateral Burpee Over Rower 16/13 Calorie Row Max Lateral Burpee Over Rower -rest 2 minutes- AMRAP 2 Minutes 8 Lateral Burpee Over Bar 16 Deadlifts (185/125) Max Lateral

 
 
 
Kamp Lokal Mar 13, 2026

Metcon: (Open 26.3) For Time: 2 Rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 Rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpee

 
 
 
LA Class March 13, 2026

Warm-up: shoulders 30 Banded pull-aparts 10 Squat pass thus 10/side Dislocates 10/side Warrior Squats 10 Hollow rocks 10 V-ups 10 Seal to downdog Burgener Cleans Strength: (E2MOM x 5) 5 Sets 3 Clean

 
 
 

Comments


bottom of page