top of page
wix BG.png
Search

Kamp Lokal May 14, 2025

  • Writer: Mark Go
    Mark Go
  • May 13
  • 1 min read

High Hang Power Snatch


5 Sets

3 High Hang Power Snatch @65-70% 1RM Power Snatch

*Rest as needed between sets.



Power Clean


5 Sets

2 Power Clean @75% 1RM Power Clean

*Rest as needed between sets.



Double Dumbbell Bent Over Row


3 Sets

10 Double Dumbbell Bent Over Row @6/10 RPE

*Rest as needed between sets.



Back Squat


5 Sets

3 Back Squat @75% 1RM Back Squat

*Rest as needed between sets.



METCON:


27-21-15-9

Dumbbell Thrusters (2x40/25)

4-3-2-1

Rope Climbs


Time Cap: 13 minutes


SCALED:


27-21-15-9

Dumbbell Thrusters (2x30/20)

3-2-1-1

Rope Climbs

 
 
 

Recent Posts

See All
Hyrox Class Dec 8, 2025

Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold 10 Sprawls 50FT bear crawls 50ft duck walks 20 Banded Pull apa

 
 
 
LA Class Dec 8, 2025

Warm-up: 20 90/90 Hipswitch 10/side Knees over toes lunge 20 alternating warrior squats 20 Banded Pull aparts 20 Banded Front Raises 10 Plate ground to overhead Wrist prep every 1:30x 8 2 Hang Power C

 
 
 
Kamp Lokal Dec 6, 2025

METCON: EMOM 30 Minutes MInute 1 - 20 Wall Balls (20/14) (10/9ft) Minute 2 - 25ft Handstand Walk Minute 3 - 8 Shuttle Runs (50ft) Minute 4 - 6 Sandbag Cleans (150/100) (OR 10 Deadlifts (315/225)) MInu

 
 
 

Comments

bottom of page