top of page
wix BG.png
Search

Kamp Lokal July 24, 2024

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

Strength:

10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats

10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats

10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats

10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats

10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats

*Jump AS HIGH AS YOU CAN for Jump Squats

**Rest 2 minutes between sets.


Strength:

5 Clean Pull @ 90-95% 1RM Clean + 7 Toe Elevated Tempo RDL @ 6-7/10 RPE

5 Clean Pull @ 90-95% 1RM Clean + 7 Toe Elevated Tempo RDL @ 6-7/10 RPE

5 Clean Pull @ 90-95% 1RM Clean + 7 Toe Elevated Tempo RDL @ 6-7/10 RPE

5 Clean Pull @ 90-95% 1RM Clean + 7 Toe Elevated Tempo RDL @ 6-7/10 RPE

5 Clean Pull @ 90-95% 1RM Clean + 7 Toe Elevated Tempo RDL@ 6-7/10 RPE

*Rest 2 minutes between sets.

**5th set is optional.

Metcon: (17 min cap)

10-20-30-40

Unbroken Kettlebell Swings (53/35)

40-30-20-10

Toes to Bar

*200m Run after each round


Scaled: 7-14-21-28

Unbroken Kettlebell Swings (53/35)

28-21-14-7

Toes to Bar

*200m Run after each round


 
 
 

Recent Posts

See All
Kamp Lokal Aug 17, 2026

Power Clean 2 Sets 1 Power Clean @70% 1RM Power Clean 2 Sets 1 Power Clean @75% 1RM Power Clean 2 Sets 1 Power Clean @80% 1RM Power Clean 3 Sets 1 Power Clean @85% 1RM Power Clean 2 Sets 1 Power Clean

 
 
 
Hyrox Class Aug 17,2026

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 Inchworms pushups 1 min pla

 
 
 
LA Class Aug 17, 2026

Warm-up: (8 min) 10/8 cal machine or 200m Run 1RD 90/90 Hip Switch 10/Side Kneeling Knees over toes 10 Alternating Warrior Squats 10 Glute bridge with 10 Seconds hold 10 Pass thrus 10 Dislocates 10 OH

 
 
 

Comments

bottom of page