Kamp LOKAL: Oct 6, 2023

Warm up: 3. Barbell Prep 2-3 Sets of Front Squat Skill Transfer Exercises 3x No Hands Front Squat 3x Front Squat 3x Pause Front Squat 3x 1 + ¼ Front Squat 3x In the Hole Front Squat 3x :10 Eccentric Squat 4. Movement Prep/Activation and Increasing Heart Rate 3-4 Sets 1:00 Jog (moderate) 5 Box Step Ups (each leg) 10 Abmat Sit Ups Scoring:

Accessory Accessory 10 Clean Shrugs (use straps) (heavy) 5 Renegade Row (Dumbbell Push Up + Right arm out and in + left arm out and in) 12 Goblet Hold Box Step Downs (6 each leg) Scoring:

In the Hole Front Squat 3 In the Hole Front Squat @ 6/10 RPE 3 In the Hole Front Squat @ 6.5/10 RPE 3 In the Hole Front Squat @ 7/10 RPE 3 In the Hole Front Squat @ 7.5/10 RPE 3 In the Hole Front Squat @ 8/10 RPE Scoring:

Strict Press 5 Strict Press @ 6/10 RPE 4 Strict Press @ 7/10 RPE 3 Strict Press @ 8/10 RPE 2 Strict Press @ 9/10 RPE 1 Strict Press @ 10/10 RPE 6 Strict Press @ 8/10 RPE 6 Strict Press @ 9/10 RPE Scoring:

Metcon Metcon Partner Throwdown Friday! 4 Sets: (1 set every 8 minutes) 200m Run (Together) Partner 1: 10 Dumbbell Box Step Overs (2x50/35) (24”/20”) Partner 2: 20 GHD Sit Ups *Both working at the same time and complete each movement 200m Run (Together) Individual Version 4 Sets: (1 set every 8 minutes) 200m Run 10 Dumbbell Box Step Overs (2x50/35) (24”/20”) 20 GHD Sit Ups 200m Run Scaled: Partner Workout 4 Sets: (1 set every 8 minutes) 200m Run (Together) Partner 1: 10 Dumbbell Box Step Overs (2x40/25) (24”/20”) Partner 2: 15 GHD Sit Ups *Both working at the same time and complete each movement 200m Run (Together) Individual Version 4 Sets: (1 set every 8 minutes) 200m Run Partner 1: 10 Dumbbell Box Step Overs (2x40/25) (24”/20”) Partner 2: 15 GHD Sit Ups 200m Ru Scoring:

Mayhem Pump Mayhem pump: 3-4 Rounds 6 Strict Pullups (Weighted if possible) @RPE 8/10 10 Incline Dumbbell Hammer Curls @RPE 7/10 -rest 2 minutes b/t rounds- 3-4 Rounds 10 Bent Over Barbell Row – Underhand Grip @RPE 8/10 10 Dumbbell Preacher Curl @RPE 7/10