by amy | Dec 26, 2020 | Uncategorized
WORKOUT
A. 1 Paused Push jerk (In dip and catch ) + 1 push jerk fast every min x 8-10 mins
B. 10-12 mins steady flow:
10 Barbell good mornings @30×0
Uneven KB or Ball push ups @21×1 x 8-12 per side
Side plank Powell raises x 10/side
+
3 rounds for time:
30/24 Cal row or Ski erg
20 Alt. DB Power clean + Jerk @40/25# per hand
10 Burpees over erg or DB’s
*15 min time cap
BOOTCAMP
For time:
10-9-8-7-6-5-4-3-2-1
Burpee
AIr squat
Reverse lunges
DB Push press
*16 min time cap
Rest 4 mins
For time:
30 DB Power cleans
200m run
30 DB push ups
200m run
30 DB curtsy lunges
+
Core finisher if time:
Coach’s choice =)
SWEAT
20 min AMRAP:
40 AIr squats
30 KBS
20 box jumps
10 ALt. DB Devils press @50/35# (1 DB)
- Rest 1 min or 90 sec after a round is completed
Rest 5-7 mins
+
10 min AMRAP:
15 Ball slams
20 ball walking lunges
40 Crossbody Mt. Climbers
+
Core finisher (if time):
Tabata Sit ups
MUSCLE
A. 5 sets:
Barbell bench press x 10-8-6-4-2 all tough reps each set
Rest 20 sec
10 DB Standing Push press @20×1 + 100ft Double DB or KB OH Carry
Rest. 1 min
B. 3 sets:
6-8 Strict mixed grip pull ups with 3 sec lower down (use band or kip the pull up as needed)
Rest 30 sec
10-12 Prone lying on bench incline Delt fly with 3 sec eccentric
Rest 30 sec
C. 3 sets: (if there is time)
10 DB Curls with 3 sec lower down (Palms face up and arms in front don’t swing the DB’s)
Rest 30 sec
12-15 Tricep seated DB Ext. with 3 sec eccentric
Rest 30 sec
by amy | Dec 25, 2020 | Uncategorized
WORKOUT
Warm-up: 30s Each Movement
- Butt Kickers
- High Knees
- Spiderman Crawls (alternating legs in place) video
- Lunge w/ Twist
- Burpee Tuck Jump
- Air Squats
x 2 rounds
Then:
For Time:
150 Wallballs (20/14)
100 Box Jumps (24″/20″)
50 Deadlifts (225/155) (155/105)
*Partition however you like
BOOTCAMP
Teams of 2 I go u go:
For time:
10 rounds:
200m run
16 Single Arm KB thruster (8 per arm )
into…
10 rounds:
75 single under
20 KBS
Into….
100 synchro Sit ups
by amy | Dec 24, 2020 | Uncategorized
WORKOUT
Burgener Warm-up with an empty barbell:
5 Up Downs
5 Elbows High and Outside
5 Muscle Snatch
5 Snatch Drops
x 2 rounds
then:
A. Every 1:15 min x 8 sets:
1 Snatch high pull + 2 Below knee power snatch
B. 10-12 mins steady flow:
10/side curtsy lunge to cossack lunge (weighted if possible)
Standing Prone Trap 3 raises @3010 x 10-12 good reps
15sec hollow hold + 15 hollow rocks
+
Min 0:00 – 4:00
750/700m Row/ski
AMRAP Burpee Ball slams in remainder time
4:00-6:00 min – REST
Min 6:00-10:00
75 Wall ball
AMRAP KBS in remainder Time @53/35#
10:00-12:00 min – REST
Min 12:00-16:00 :
750/700m Row/ski
AMRAP Alt. DB power snatch @50/35#
by amy | Dec 23, 2020 | Uncategorized
WORKOUT
Warm-up:
Coaches Choice!
then:
For time:
30-20-10
KBS @53/35#
SIt ups or TTB
rest 2 mins
30-20-10
Wall Ball
Push ups or HSPU
rest 2 mins
30-20-10
Cal Row
Hang Power cleans @95/65#
rest 2 mins
30-20-10
Front squats @95/65
Reverse lunges @95/65#
BOOTCAMP
With a partner:
30 min AMRAP:
16 HR push ups
32 Air squats
16 Ball slams
16 Box jumps
*Partner A runs 400m, while partner B Completes as many possible reps then switch
+
If Time Core finisher:
Coach’s choice
by amy | Dec 22, 2020 | Uncategorized
WORKOUT
Warm-up:
:30 pigeon stretch on a box
:30 downward dog
DB or KB Front, Rear & Side Lunge 3L/3R
10 SA DB High Pull L/R
10 SA DB Strict Press L/R
x 2 rounds
then:
A. Box squat in back rack @31×1 x 6 tough reps x 4 sets
Rest 20 sec
8-10/side Jumping Bulgarian split squats
Rest 90 sec
+
4 mins on /1 min off x 3 sets:
25/18 Cal Air bike
20 DB Box step overs @45/30# per hand
AMRAP Bar muscle ups or CTB or Pull ups in remainder time
+
Finisher if time:
Curls @3030 x 12-15 reps
DB Russian twist x 15/side
Plank hold with hip taps x 15/side
x 3 sets
BOOTCAMP
“12 Days Of Christmas”
Sumo DL High pull
Thruster
Push press
Power clean
Power snatch
KBS
Pull up or Ring rows
TTB or Lying Tuck ups
Box jump
Push ups
Burpees
OH walking lunge
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