top of page
wix BG.png
Search

Kamp LOKAL: Oct 23, 2023

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Oct 22, 2023
  • 1 min read

Front Squat 5 Front Squat @ 6/10 RPE 3 Front Squat @ 7/10 RPE 1 Front Squat @ 8/10 RPE 5 Front Squat @ 7/10 RPE 3 Front Squat @ 8/10 RPE 1 Front Squat @ 9/10 RPE 1 Front Squat @ 9+/10 RPE 1 Front Squat @ 9+/10 RPE Scoring: Checkbox

Dumbbell Bench Press 12 Dumbbell Bench Press @ 7/10 RPE 10 Dumbbell Bench Press @ 8/10 RPE 10 Dumbbell Bench Press @ 9/10 RPE 12 Dumbbell Bench Press @ 8/10 RPE Scoring: Checkbox

Clean Deadlift 5 Clean Deadlift @ 6/10 RPE 4 Clean Deadlift @ 7/10 RPE 3 Clean Deadlift @ 8/10 RPE 2 Clean Deadlift @ 8.5/10 RPE 1 Clean Deadlift @ 9/10 RPE 1 Clean Deadlift @ 9+/10 RPE 1 Clean Deadlift @ 9+/10 RPE *No hook or mixed grip. Scoring: Checkbox

Metcon Metcon: For Time (12 min cap) 21-15-9 Burpee Pull Up 42-30-18 Wall Balls (20/14) Scaled: 15-12-9 Burpee Pull Up 30-24-18 Wall Balls (20/14)

 
 
 

Recent Posts

See All
Kamp Lokal Nov 8, 2025

DELOAD WEEK METCON: 20 Minute EMOM Minute 1 - 5 Thruster (135/95) Minute 2 - 10 Burpee Pull Ups Minute 3 - 15/12 Calorie Bike Erg (OR Row) Minute 4 - 20 yard (60ft) Sled Push (145/125) *Rx’d Sub Optio

 
 
 
Hyrox Class Nov 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 Nov 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 Strength Complex: Every 1:30

 
 
 

Comments

bottom of page