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Kamp Lokal July 31, 2024

Writer: Louie Fredric ChuaquicoLouie Fredric Chuaquico
Jul 30, 20242 min read

Strength:

7 L Seated Dumbbell Z Press (8/10 RPE) + 20 Double Dumbbell Push Press 6-7/10 RPE

7 L Seated Dumbbell Z Press (8/10 RPE) + 20 Double Dumbbell Push Press 6-7/10 RPE

7 L Seated Dumbbell Z Press (8/10 RPE) + 20 Double Dumbbell Push Press 6-7/10 RPE

7 L Seated Dumbbell Z Press (8/10 RPE) + 20 Double Dumbbell Push Press 6-7/10 RPE


Strength:

14 Barbell Front Rack Tall Step Ups (7 each side) @6-7/10 RPE + :50 Barbell Back Rack Single Leg Quarter Squat Hold (25 Second hold each side) @6-7/10 RPE

14 Barbell Front Rack Tall Step Ups (7 each side) @6-7/10 RPE + :50 Barbell Back Rack Single Leg Quarter Squat Hold (25 Second hold each side) @6-7/10 RPE

14 Barbell Front Rack Tall Step Ups (7 each side)@ 6-7/10 RPE + :50 Barbell Back Rack Single Leg Quarter Squat Hold (25 Second hold each side) @6-7/10 RPE

14 Barbell Front Rack Tall Step Ups (7 each side)@ 6-7/10 RPE + :50 Barbell Back Rack Single Leg Quarter Squat Hold (25 Second hold each side) @6-7/10 RPE


Strength:

0:25 Sandbag Shoulder Hold Right Side + 10 Sandbag Walking Lunge (5 each side) + 0:25 Sandbag Shoulder Hold Left Side @ 7-8/10 RPE

0:25 Sandbag Shoulder Hold Right Side + 10 Sandbag Walking Lunge (5 each side) + 0:25 Sandbag Shoulder Hold Left Side @ 7-8/10 RPE

0:25 Sandbag Shoulder Hold Right Side + 10 Sandbag Walking Lunge (5 each side) + 0:25 Sandbag Shoulder Hold Left Side @ 7-8/10 RPE

0:25 Sandbag Shoulder Hold Right Side + 10 Sandbag Walking Lunge (5 each side) + 0:25 Sandbag Shoulder Hold Left Side @ 7-8/10 RPE


Midline

0:45 Single Arm Plank Right Arm + 10 Straight Arm Standing Russian Twists + 0:45 Single Arm Plank Left Arm + 10 Straight Arm Standing Russian Twist

0:45 Single Arm Plank Right Arm + 10 Straight Arm Standing Russian Twists + 0:45 Single Arm Plank Left Arm + 10 Straight Arm Standing Russian Twist

0:45 Single Arm Plank Right Arm + 10 Straight Arm Standing Russian Twists + 0:45 Single Arm Plank Left Arm + 10 Straight Arm Standing Russian Twist


*Rest 2 Mins between sets


Metcon: 30 min cap

Partner Workout:

For time:

100 Wall Ball (20/14)

100 Box Jump Overs (24/20)

100 Wall Ball (20/14)

100 GHD Sit Ups

100 Wall Ball (20/14)

25 Rope Climbs


Scaled:

Partner Workout

For time:

70 Wall Ball (20/14)

70 Box Jump overs (24/20)

70 Wall Ball (20/14)

70 GHD Sit Ups

70 Wall Ball (20/14)

15 Rope Climbs

 
 
 

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