by amy | Oct 31, 2020 | Uncategorized
WORKOUT
A. 1 Snatch pull + 1 Below knee power snatch + 1 OHS per min x 8 mins
B. 10 min steady flow:
Tempo Goblet squats @31×1 x 10-12 tough reps
Rest 20 sec
10/arm DB Tough renegade rows
Rest 20 sec
10-12 Standing DB Tricep ext. @30×1
Rest 20 sec
+
3 mins on /90 sec off x 4 sets :
15 KBS
15 air squats
30 double under or 60 singles
BOOTCAMP
Partner WOD
26 rounds for time:
20 Single under
10 Wall ball tosses
8 Wall ball sit ups
6 push ups
*you go I go
*30 min time cap
SWEAT
Every 6 mins x 5 sets:
400m Run or 500m row/ski
20 DB Alt. Box step ups
20 KBS
20 sit ups
+
Finisher :
40 sec squat thrusts
20 sec rest
40 sec plate walk up+ down + push up
20 sec rest
40 sec sit ups
20 sec rest
x 3-4 rounds
MUSCLE
A. 3 rounds:
8-10/left arm Half kneeling Arnolds press
Rest 30 sec
8-10/right arm Half kneeling Arnolds press
Rest 30 sec
10-12 Barbell supinated grip bent over row tough
Rest 30 sec
B. Every 2 mins x 5 sets:
8-10 Strict pull ups or Tough ring rows @30×1
Rest 10 sec
10-20 Banded push ups
Into….
10-15 barbell or DB Bicep curls (both arm at same time)
C. 3 sets:
10-12/arm Bent over tricep kickbacks
10 DB front raises
10 DB Lateral raises
10 DB high pull
Rest 1 min b/t rounds
by amy | Oct 30, 2020 | Uncategorized
WORKOUT:
For Time (with a Partner)
1 mile Run (together)
30 Push-Ups (each)
Then, 20 Rounds (10 rounds each) of:
3 Deadlifts (135/95 lb)
3 Clean-and-Jerks (135/95 lb)
3 Front Squats (135/95 lb)
Then, perform:
30 Push-Ups (each)
1 mile Run (together)
BOOTCAMP
PARTNER WOD
In teams of 2:
From 0:00-12:00
10-9-8-7-6-5-4-3-2-1
Alt. DB power stanch
Burpees over DB
into….
From 24:00-36:00
1-2-3-4-5-6-7-8-9-10
Att. DB Hang squat cleans
Burpees over DB
Sunday – Partner WOD
26 rounds for time:
20 Single under
10 Wall ball tosses
8 Wall ball sit ups
6 push ups
*you go I go
*30 min time cap
by amy | Oct 29, 2020 | Uncategorized
WORKOUT
Warm-up:
:30 Pigeon R/L
:30 runners stretch R/L
:30 cross-legged cow face stretch R/L – use unused cleaning rag behind back for this
x 1 round
then:
10 push ups, alternating hand on DB or KB
:30 Plank with KB or DB drag under
40 mountain climbers
x 2 rounds
then:
A. 5 sets:
Bench press @21×1 x 5 tough reps
Rest 20 sec
KB or DB Standing High pull @30×1 x 8 reps
Rest 20 sec
KB Goblet hold Pulse squats x 12-15 tough reps
Rest 20 sec
+
4 mins AMRAP :
300m Run
18 CTB/Pu’s or 5-7 bar muscle ups or 18 push ups
AMRAP in remainder time Squat cleans @135/95 or 95/65
Rest 2mins
x 3 rounds
+
Finisher if time:
12-15 tricep kick backs
12-15/side DB or KB side bends
30-45 sec weighted plank
x 3 rounds
BOOTCAMP
20-25 min EMOM:
Min 1: 40 sec 1 KB SDLP + 1 KBS
Min 2: 40 sec Goblet reverse lunge + Pulse squat
MIN 3: 40 sec shuttle run
MIn 4: 40 sec Ball slam
Min 5: 40 sec Goblet thrusters
+ (extra rest)
For time:
15/arm KB Power clean
1x run around island
15/arm Single arm Deadlift
1x run around island
15/leg curtsy lunges
x 3 rounds
by amy | Oct 28, 2020 | Uncategorized
WORKOUT
Warm up:
Coaches Choice!
A. KB Complex x 4 rounds :
SA 5 bent over rows + 5 Swings + 5 Front rack Hold reverse lunges + 5 Push press
Then …
Repeat on other arm
Rest 15 sec
10 Strict hanging knee raises + 20 Sec tuck hold or L hold
Rest 15 sec
+
For time:
150/100 Cal Air bike
*every 90 sec perform 5 Devil’s press
*50/35# per hand or 40/25#
Time cap 25 mins
BOOTCAMP
For time:
100 air squats
80 sit ups
60 push ups
800m run
20/side plank up downs
50 jumping air squats
40 sit ups
30 push ups
400m run
10/side plank up downs
+
Finisher:
Every 2 mins x 5-6 sets:
200m Run FAST
by amy | Oct 27, 2020 | Uncategorized
WORKOUT
10 Banded Good Mornings
10 Banded Thrusters
:30 Wall ball glute bridge
10 Stir the pot left/10 right on Wall Ball
x 2 rounds
then:
A. Every 90 sec x 6-7 sets
1 Power clean + 1 Above knee hang squat Clean thruster + 1 Back squat + 1 BTN Jerk
B. 10 mins steady flow:
Back rack Barbell Good mornings @20×1 x 10 reps
Rest 20 sec
Seated DB Military press @20×1 x 10 tough reps
Rest 20 sec
Half kneeling TGU to Hand lean x 8-10/arm (working side core, keeping arm up and just reaching hand to ground back to upright)
Rest 20sec
+
3 rounds for time:
30 Wall ball @20/14#
30/27 Cal row
BOOTCAMP
Every 5 mins x 5 sets:
400m Run
20 Plate ground to OH
20 Plate OH walking lunges
20/side plate Russian twist
+
Finisher :
40 sec Plate wall sit
20 sec rest
40 sec. jump rope
20 sec rest
40 sec Plate hand walks + Push up
20 sec rest
x 3-4 rounds
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