Kamp LOKAL: Sept 15, 2023

Warm up 3-4 Sets 10/8 Calorie Echo Bike (easy to moderate) 5-10 Inchworm w/Push Up 5 Box Jump w/Step Down 10 Single Arm Dumbbell High Pull (each arm, moderate) 10 Goblet Thrusters (light) -Then- Warm Up to Power Clean weight. Scoring: Checkbox

Accessory Work 3 Sets Accessory work 20 Single Leg Goblet Squat to Box (just below parallel) (10 each leg) 14 Alternating Kettlebell Gorilla Row :45 Weighted Face Up Chinese Plank Scoring: Checkbox

Tempo Back Squat Tempo Back Squat 3 Tempo Back Squat @ 5.5/10 RPE 3 Tempo Back Squat @ 5.5/10 RPE 3 Tempo Back Squat @ 5.5/10 RPE 3 Tempo Back Squat @ 5.5/10 RPE 3 Tempo Back Squat @ 5.5/10 RPE *Tempo is 3 seconds down, 3 second pause in the bottom. Scoring: Load

Push Press 5 Push Press @ 6/10 RPE 4 Push Press @ 7/10 RPE 3 Push Press @ 8/10 RPE 2 Push Press @ 9/10 RPE 1 Push Press @ 10/10 RPE 10 Push Press @ 6.5/10 RPE 10 Push Press @ 7/10 RPE Scoring: Load

Metcon Metcon: 3 Rounds (5min cap) Partner 1: 5 Burpee Box Jump Overs (30/24) Partner 2: 10 Power Cleans (115/80) -rest until 6 minutes- 3 Rounds (8min cap) Partner 1: 10/8 Calorie Echo Bike Partner 2: 20 Wall Balls (20/14) *Both complete each station for 3 rounds for each part of the workout. Only switch when both partners are done with movements Individual Version: 3 Rounds 5 Burpee Box Jump Overs (30/24) 10 Power Cleans (115/80) -rest until 6 minutes- 3 Rounds 10/8 Calorie Echo Bike 20 Wall Balls (20/14) Scaled: 3 Rounds Partner 1: 5 Burpee Box Jump Overs (24/20) Partner 2: 10 Power Cleans (95/65) -rest until 6 minutes- 3 Rounds Partner 1: 8/6 Calorie Echo Bike Partner 2: 16 Wall Balls (20/14) Scoring: Time