by amy | Oct 26, 2020 | Uncategorized
WORKOUT
Run Club is cancelled for tomorrow morning.
Warm-up:
10 Empty Barbell Good Mornings
10 Banded Glute Kick Backs (video)
10 Push up into Cross Body Knee to Elbow
20 High knees (video)
x 2 rounds
then:
A. 5 sets:
Banded Sumo Deadlift @31×1 x 4 reps
Rest 20 sec
Rear foot elevated split squat x 6-8/leg with DB Bicep curl each rep (pause in bottom of lunge for curl )
Rest 20 sec
12-15 Banded delt flys on rig
Rest 20 sec
+
14 min AMRAP:
1-2-3-4-5-6-7 etc…
Hang Squat snatch @95/65 or 75/55
Burpees over bar
Toes to bar
+
Banded finisher :
20 banded high pulls
20 banded bicep curls
20 banded pull aparts
X 3
BOOTCAMP
4 rounds:
10 burpees
20 DB Hang Power clean + Jerks
30 sit ups
40 jumping lunges
Rest 2 mins b/t
+
12 min EMOM:
Min 1: 30 sec DB Hang double power snatch
Min 2: 30 sec weighted pulse squat
Min 3: 30 sec Crossbody MT. Climber + feet jack
by amy | Oct 25, 2020 | Uncategorized
WORKOUT
Warm-up
3 mins DU practice x 1
then:
10 alternating thoracic rotations
10 push up with alternating shoulder taps
Front, lateral, reverse weighted lunges x 5/side
x 2 rounds
then:
A1. Front squat @22×1 x 4 tough reps x 4 sets
Rest 30 sec
A2. Strict Pronated Grip Pull ups @20×1 x 4-5 tough reps right into ….
5 Tough DB Bent over row @40×1 x 4 sets
(Use banded for pull ups and add weight if able to hit 4-5 no problem )
Rest 30 sec
+
Every 3 mins x 5 sets:
40 double under or 80 single
12-16 DB box step overs @40/25# per hand @24/20”
12 DB Push press @40/25# per hand
*should Have rest, weight shouldn’t be heavy !!
+
Finisher if time:
15/side banded fire hydrants
15/side Birddogs (bring opposite elbow to knee for full crunch in and out)
x 3 rounds
BOOTCAMP
10 rounds:
12 jumping lunges + paused squat
9 push ups
6 Lying v-ups
100m sprint
*walk rest back to start
+
Finisher:
20 air squats
20 curtsy lunges
20 jumping squats
20 plank up downs
20 shoulder taps
x 3 rounds
Rest 90 sec
by amy | Oct 24, 2020 | Uncategorized
WORKOUT
A. 1 Power snatch + 1 Hang Power snatch + 1 Squat Snatch + 1 OHS Every 2 mins x 10 mins
B. 3 rounds:
10/leg DB Weighted pulse jumping lunges
Rest 20 sec
8-10/arm Half kneeling DB Military tough @20×0
Rest 20 sec
12/side Plank rotations
Rest 20 sec
+
For time:
21-15-9
Back squat @135/95 or 95/65
Lateral burpees over bar
HSPU or Push ups
*16 min time cap
SWEAT
4-5 rounds for time:
12 DB Deadlifts @40/25# per hand
10 Wall balls
+
Rest 5 mins
+
Every 7 mins x 3 rounds:
500m row/ski (450m for ladies)
15 DB Hang Power cleans
20 DB Reverse lunges
15 DB Push press
20 crossbody Mt. Climbers + Jump jack feet
BOOTCAMP
Partner Workout
For time:
100 KBS
200 single under (both partners must compete at same time )
100 Goblet squats
400m Run together
100 KB Sumo deadlift high pulls
200 singles unders
100 Weighted curtsy lunges
400m run
100 KBS
+
Core finisher :
Coaches Choice =)
MUSCLE
A1. Barbell narrow grip bench press @22×1 x 6-8 tough reps x 4 sets
Rest 30 sec
A2. 6-8 /arm Tough single arm bent over rows on bench with 4 sec lower down 1 sec pause at top x 4 sets
Rest 30 sec
A3. 6-8 tough DB Rear delt flyes with 4 sec lower down x 4 sets
Rest 30 sec
B. 4 rounds:
45 sec Barbell 1 1/4 bicep curls
15 sec rest
45 sec Banded face pulls @1111
15 sec rest
45 sec Seated or standing DB tricep ext. @30×1
15 sec rest
45 sec Push ups @30×1
1 min rest
C. Leg finisher :
10/leg DB Weighted split squat jumps
Rest 15 sec
45 sec Weighted wall sit
Rest 15 sec
15/leg foot elevated calf raises weighted
Rest 15 sec
x 3-4 rounds
by amy | Oct 23, 2020 | Uncategorized
WORKOUT
11 Rounds for Time (with a Partner)
4 Rope Climbs (15 ft) (Sub 12 x inverted barbell rows)
20 Alternating Dumbbell Squat Clusters (45/35 lb)
13 Box Jump Overs (24/20 in)
Time Cap: 40 minutes
With a running clock, as fast as possible perform the prescribed work in the order written for 11 rounds. Only one athlete works at a time. No minimum work required.
Score is the time on the clock when the last round of Box Jump Overs is completed.
BOOTCAMP
Partner WOD
BUY IN :
1,000m Run
Into….
16 min AMRAP:
5 Push ups
4 DB reverse lunges
3 DB push press
2 thrusters
5 burpees no jump at top
into…
Cash out..
1000m RUn
*Run together but the AMRAP is You go I go, Partner rests while one partner complete a whole round
by amy | Oct 22, 2020 | Uncategorized
WORKOUT
Warm-up:
30 High Knees
30 Butt Kickers
10 Skater Squats
5 Negative Push ups with 3 count down
10 Push ups
10 Diamond Push Ups
x 2 rounds
then:
A. 4 sets:
3 Strict press + 3 Push press barbell
Rest 30 sec
6-8/leg DB Russian box step ups (not alt.)
Rest 30 sec
30-45 sec weighted plank
Rest 30 sec
B. For time:
30-20-10
Hang power clean
Alt Pistols or Weighted walking lunges
Box jumps @24/20”
*weight on HPC goes up each round
115/75 then 135/85 and 155/95#
*scale as needed
BOOTCAMP
A. 16 min EMOM:
Min 1: 30 sec DB Push press + 10 Sec hold on last rep
Min 2: 40 sec Cossack Lunge DB between legs
Min 3: 30 sec DB Bent over row + 10 sec hold on last rep
Min 4: 20 sec DB left leg reverse lunge to knee lift + 20 sec DB Right leg reverse lunge to knee lift
Rest 2-3 mins
+
Every 4 mins x 5 sets:
5 Devils press
10 DB Hang Power cleans
15 DB Front squats
20 Crossbody Mt Climbers
30 lateral hops
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