Kamp Lokal Jun 7, 2025

METCON: (for tapering athletes)

NOTE: Do this if you want to fully taper for the community cup and be fresh on Monday.

*Do the other workout below if you want to get fitness in today and aren’t concerned with being as fresh Monday!

Complete @ 50-60% effort

2 Sets:

10 Squat Press Out

2:00 Ski

-rest :30-

10 Crossbody Jefferson Curl (each side)

2:00 Bike Erg

-rest :30-

10 Banded Thread the Needle (each side)

2:00 Row

-rest :30-

:30 Supinated Dead Hang

:30 Handstand Hold

1:00 Jog

-rest 2:00 b/t sets-

METCON: (for non taper athletes)

20-18-16-14-12-10-8-6-4-2

Dumbbell Overhead Walking Lunges (2x50/35)

GHD Sit Ups

Time Cap: 20 minutes

SCALED:

16-14-12-10-8-6-4-2

Dumbbell Overhead Walking Lunges (2x40/25)

GHD Sit Ups

Optional Lifting:

Power Clean & Push Jerk:

5 Sets

2x Power Clean and Push Jerk @65-70% 1RM Power Clean and Jerk

*Rest as needed between sets.

Power Snatch:

5 Sets

2 Power Snatch @65-70% 1RM Power Snatch

*Rest as needed between sets.