top of page
wix BG.png
Search

Kamp LOKAL: March 19, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Mar 18, 2024
  • 1 min read

2-3 Sets

:30 Ski (moderate)

15 Banded Good Morning

10 Abmat Sit Up

:30 Row (moderate)

5 Single Arm Kettlebell Front Squat (each arm, light)

10 Knees to Elbow


-Then-

Warm Up to Sandbag Clean and Kettlebell Front Squat weights.


Barbell Front Rack Step ups

10 Barbell Front Rack Step Ups + 10 Barbell Hip Extensions @ 7/10 RPE

10 Barbell Front Rack Step Ups + 10 Barbell Hip Extensions @ 7/10 RPE

10 Barbell Front Rack Step Ups + 10 Barbell Hip Extensions @ 7/10 RPE

*Barbell Front Rack Step Up: 5 each leg

Metcon(4min cap each set)

4 sets:

10 Sandbag Cleans (150/100)

20 GHD Sit Ups

30/24 Calorie Ski

-rest 1:1 b/t sets-


-straight into-


4 sets:

10 Double Dumbbell Deadlifts (2x100/70)

20 Toes to Bar

30/24 Calorie Row

-rest 1:1 b/t sets-

Workout Description Video:

 
 
 

Recent Posts

See All
Kamp Lokal Jan 14, 2026

Hang Power Snatch 7 Sets (New set every 1:30) 3 Hang Power Snatch (from right above knee *Start at 50-55% and build to a challenging set of 3. Superset 1 4-5 Sets 5 Dumbbell Bulgarian Split Squat (eac

 
 
 
Hyrox Class Jan 14, 2025

Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 10m Bear Crawls 10m Duck Walks 20m Heel walk 20m Ballet wa

 
 
 
LA Class Jan 14, 2025

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep FBB: EMOM x 12 Min 1: 5-8 Strict Pull ups Min 2: 12 Double

 
 
 

Comments

bottom of page