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
Hyrox Class Aug 27,2026

Warm-up: 20 90/90 hip switch 10 Cat-cows 10/side Fire hydrants 10/side Clamshell 10 Bodyweight good mornings 3/side WGS 30 sec glute bridge hold 10 Supermans to Snow Angels Strength: Posterior 4 Sets

 
 
 
Kamp Lokal Aug 26, 2026

Pause Squat Snatch + Snatch 12 Minute EMOM Min 1: 1 Below Knee Pause Squat Snatch (pause for 2 seconds below knee Min 2: 1 Squat Snatch *All at 85-90%1 RM Snatch. Deadlift Build to a tough single Dead

 
 
 
LA Class Aug 26,2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep FBB: TEMPO 4 SETS 5 Tempo Strict or banded pull-ups ( FA

 
 
 

Comments

bottom of page