Kamp Lokal Nov 7, 2026
Tall Jerk + Jerk Balance + Jerk + Press In Split ^
3 Sets
3 Tall Jerk + 3 Jerk Balance + 3 Jerk + 3 Press In Split @5/10 RPE
-rest as needed between sets-
Shoulder Press
Take 10-12 minutes to establish a heavy triple Strict Press for the day.
Push Press
For Time:
75 Push Press (75/55)
*Each set must be AMRAP (-1) (max reps, stopping one rep shy of failure). There is a mandatory 30 second rest between each set. If you cannot maintain at least 50% of your first AMRAP set, rest 60 seconds before starting back where you left off.
Knee Health
3 Sets
100ft Heavy Backward Sled Drag
30-40 Calf Raises
15-20 Tibia Raises
5 Heel Elevated Pause Air Squat (pause in bottom for
7-10 seconds before standing)
-rest as needed between sets-
METCON:
For Time: (Team of 2)
22 Push Up (each)
22 Air Squat (each)
22 Kettlebell Swing (each)
22 Pull Up (each)
22 Deadlift (each)
22 Push Press (each)
22 Box Jump (each)
22 Burpee (each)
22 Kettlebell Goblet Squat (each)
22 Bodyweight Lunge (each)
22 Toes to Bar (each)
22 Hang Power Clean (each)
22 Thruster (each)
22 Box Jump Over (each)
22 Hand Release Push Up (each)
22 Kettlebell High Pull (each)
22 Bodyweight Reverse Lunge (each)
22 Chest to Bar Pull Up (each)
22 Front Squat (each)
22 Power Snatch (each)
22 Burpee Box Jump Over (each)
22 Push Ups (each)
*Weights/heights:
--Barbell: 95/65
---Kettlebell: 53/35
--Box: 24/20
*Each partner completes 22 reps of each movement, but may break into sets back and forth as desired.
This workout consists of 22 movements to honor the 22 veterans we lose each day to suicide, and to stand with those still here, still fighting. It's a challenge, a tribute, and a call to action.
Time Cap: 60 minutes
Scaled:
For Time: (Team of 2)
22 Push Up (split)
22 Air Squat (split)
22 Kettlebell Swing (split)
22 Pull Up (split)
22 Deadlift (split)
22 Push Press (split)
22 Box Jump (split)
22 Burpee (split)
22 Kettlebell Goblet Squat (split)
22 Bodyweight Lunge (split)
22 Toes to Bar (split)
22 Hang Power Clean (split)
22 Thruster (split)
22 Box Jump Over (split)
22 Hand Release Push Up (split)
22 Kettlebell High Pull (split)
22 Bodyweight Reverse Lunge (split)
22 Chest to Bar Pull Up (split)
22 Front Squat (split)
22 Power Snatch (split)
22 Burpee Box Jump Over (split)
22 Push Ups (split)
*Weights/heights:
--Barbell: 95/65
--Kettlebell: 53/35
-Box: 24/20
*This scaled version has you SPLITTING all the reps with a partner. If doing this version solo, perform 11 reps of each movement.
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