by amy | Sep 25, 2020 | Uncategorized
Part 1:
Each partner grabs their own slam ball or wall ball
– Starting at the top of the parking lot, always with your own ball.
P1 runs 100m while P2 does 10 side-to-side ball slams
P2 runs 100m ball while P1 does 10 side-to-side ball slams
P1 runs 100m while P2 does 10 squat thrust ball slams
P2 runs 100m while P1 does 10 squat thrust ball slams
x 3 rounds each
Part 2:
For Time:
40 Power CLeans
40 Thrusters
40 Push Press
40 Hang Power Snatches
40 Overhead Squats
*Split the barbell work evenly
On the Minute: 5 Burpees (Together)
BOOTCAMP
Partner WOD
15 min AMRAP:
Min 1; Partner A – Completes AMRAP DB Alternating Snatch
While Partner B – Completes AMRAP SA oH DB walking lunges (switch arms @30sec)
Min 2: Both partner switch rolls from min 1
Min 3: Both partners must complete 50 double under or 75 singles (rest the rest of the min when complete
*continue this partner for remainder time
+
Rest 5 mins
+
For time:
6 totally rounds: (alternating movements)
10 burpees
15/side DB Russian Twist
200m Run
*3 rounds each
by amy | Sep 24, 2020 | Uncategorized
WORKOUT
Warm-up
6:00 AMRAP
200M Run
10 Single Arm DB High Pull 5L/5R
10 Single Arm DB Thruster 5L/5R
10 Push-up Plank Pull-through (alternating)
then:
A1. Barbell bench press @20×1 x 8-10 tough x 3 sets
Rest 30 sec
A2. 12-15 DB Bent over rear Delt flies @30×1 x 3 sets
Rest 30 sec
A3. 20 Alternating DB Russian step ups x 3 sets
Rest 30 sec
+
12 min AMRAP:
30 Goblet reverse lunges @50/35#
20 box jumps
10/arm SA DB Push press or Push Jerk
*1 DB needed
+
Finisher If time:
Prone Standing I.Y.T’s x 5/direction (small plates )
20 Weighted glute hip bridge lifts @21×1 (DB on hips)
20 Hollow rocks + 20 alt. Dead-bugs
x 3 rounds
BOOTCAMP
For time:
50 wall ball toss in air or partner
50 wall ball Russian twist
200m run
Rest 2-3 mins
40 wall ball toss
40 wall ball sit ups
200m run
Rest 2-3 mins
30 wall ball toss
30 wall ball burpee w/ push up
200m run
Rest 2 mins
20 wall ball toss
20 wall ball single leg RDL (Per leg)
200m run
+
Finisher :
20 DB Bicep curls
20 DB tricep extensions
20 DB Front delt raises
x 3 rounds
(1 Db needed + 1 wall ball)
by amy | Sep 23, 2020 | Uncategorized
RunClub will meet at the gym!
WORKOUT
Warm-up:
Coaches Choice
A. 3 sets:
3 Left arm TGU
3 right arm TGU
Rest 30 sec
30 sec weighted wall sit
30 sec Glute bridge sliders
Rest 30 sec
30 sec plank up downs
30 sec Banded face pulls
Rest 30 sec
+
Every 8 mins x 3 rounds:
21/18 Cal Row/ski erg
15 Burpees over row
400m Run or Bike
BOOTCAMP
Every 10 mins x 3 sets:
400m run
60 air squats
40 sit ups
20 push ups
10 burpees
+
Finisher:
Core choice of coach
by amy | Sep 22, 2020 | Uncategorized
WORKOUT
Warm-up
2 Rounds
20 KB Toe Taps Each side
10 KB Lateral Swings
10 KB Ski Swings
10 Single Arm KB Push Press Each Side
x 2 rounds
A. Every 90 sec x 6 sets:
1 Power clean + 2 Hang squat cleans + 1 Jerk (any type)
B. 3 sets:
10 Tall kneeling Cuban press (light weight)
Rest 15 sec
10-12 Tough Cyclist squats (heels on plate) @41×1
Rest 15 sec
15/side plank rotations
Rest 15 sec
+
4 rounds for Max Reps:
1 min row/ski/bike
1 min Power cleans @ @185/125# or 135/95 or 95/65
1 min Bar muscle up/CTB or Pull ups or KBS
1 min rest
*work for 50 sec so you have 10 sec transition
BOOTCAMP
3 sets:
10 left arm Suitcase Deadlift + 50m SA Farmers carry
Rest 10 sec
10 right arm Suitcase Deadlift + 50m SA Farmers carry
Rest 10 sec
10 left arm Push press + 50m SA OH carry
Rest 10 sec
10 right arm Push press + 50m SA OH Carry
Rest 1 min
+
Every 4 mins x 5 sets:
100 single under
40 Cross Body mountain climbers
30 KB sumo Deadlift High pull
20 KB goblet hold weighted reverse lunges
+
Core finisher if time:
Coaches Choice =)
by amy | Sep 21, 2020 | Uncategorized
RunClub will meet tomorrow at Long Shore in parking lot D!
WORKOUT
Warm-up
10 Banded Good Mornings
10 X-band side steps 5L/5R
10 small banded air squats
10 supermans
x 2 rounds
A. Deadlift
5 reps @ 50% 1 RM
3 reps @60% 1 RM
1 rep @70% 1 RM
AMRAP at 75% 1 RM
*rest 90 sec- 2 mins b.t sets
C. 10 Rounds for time:
5 Power snatch @115/75# or 95/65# (DB Snatch as sub)
20 air squats
30 double unders
+
Finisher (if time) :
10 leg lifts
10 windshield wiper (total)
10 around the world (total) – legs circle around the body lying on back 5 reps per direction
Rest 30 sec
x 3-4 rounds
BOOTCAMP
3 sets:
20 DB Glute hip bridge laying floor press
Rest 15 sec
20 DB Alternating Renegade rows (no push up)
Rest 15 sec
45 sec front rack DB wall sit
Rest 1 min
+
8 min AMRAP:
10 DB Hang squat cleans
10 DB Burpees
40 lateral hops over DB
Rest 2-3 mins
8 min AMRAP :
10 DB Alternating Devils press
10/arm DB SA OHS or Front squat
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