top of page
wix BG.png
Search

Kamp LOKAL: July 11, 2023

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Jul 11, 2023
  • 1 min read

Warm up 2 Sets 1:00 Ski OR Row (moderate) 7 Kip to Swing 7 Single Arm High Pull (each arm, moderate) 14 Alt. Leg V-Up

Strict Press 10 Barbell Strict Press @ 6.5/10 RPE 8 Barbell Strict Press @ 7/10 RPE 6 Barbell Strict Press @ 7.5/10 RPE 4 Barbell Strict Press @ 8/10 RPE 2 Barbell Strict Press @ 8.5/10 RPE *10 Double Dumbbell Push Press after each set. Scoring: Load

Deadlift 8 Deadlift @ 7.5/10 RPE 8 Deadlift @ 7.5/10 RPE 6 Deadlift @ 8/10 RPE 6 Deadlift @ 8.5/10 RPE 6 Deadlift @ 8.5/10 RPE Scoring: Load

Metcon 3 Rounds (13 min cap) 30 Alternating Dumbbell Snatches (50/35) 30 Toes to bar Scaled: 3 Rounds 24 Alternating Dumbbell Snatches (50/35) 24 Toes to bar Scoring: Time

 
 
 

Recent Posts

See All
Kamp Lokal May 16, 2026

METCON: 3 Rounds 9 Bar Muscle Ups 3 Rope Climb Time Cap:13 minutes Scaled: 3 Rounds 6 Bar Muscle Ups 2 Rope Climb Snatch *If you need to take a break from going below parallel, then perform these as P

 
 
 
LA Class May 16, 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 Strength:Unilateral + Midline SERIES 3/4 (1 SET EVERY 3:3

 
 
 
Hyrox Class May16,2026

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworm pushups 1 min plan

 
 
 

Comments

bottom of page