by amy | Jan 26, 2021 | Uncategorized
WORKOUT
:30 pigeon stretch L/R
10 banded thrusters
10 banded good morning
10 banded side steps L/R
10 banded lying leg extensions L/R
x 2 rounds
A. 6 sets:
3 Back squats
3 Front squats
*heavier than last week
*rest 1 min -90 sec b/t sets
+
5 rounds for time:
10 Power clean + Jerks @135/95 or 95/65#
10 Burpee box jumps @24/20”
*18 min time cap
+
Finisher if time:
30 sec handstand hold
15 sec rest
30 sec Hollow body hold
15 sec rest
30 sec Plank shoulder taps
15 sec rest
x 3 rounds
BOOTCAMP
2 mins on /1 min off x 4 sets:
200m Row
AMRAP KBS in remainder time
+
2 mins on /1 min off x 4 sets :
15 box jumps
AMRAP wall balls in remainder time
+
8-10 Min AMRAP:
10 DB Bench press
10 DB Renegade rows
10 DB SA glute bridge lifts
10 DB Sit ups
by amy | Jan 25, 2021 | Uncategorized
WORKOUT
Warm-up
6:00 AMRAP
30 Hollow Rocks
25 Plank Ups
20 BB Front Rack Lunges
15 Single Leg V-ups
10 BB Lateral Lunges
5 BB Kang Squats
A. 1.1.1 Power clean Cluster- work to tough set in 10-12 mins
*rest 10 sec b/t reps
B. 3 rounds:
Standing DB Front raise to Lateral raises x 18-20 tough reps controlled
Lying Glute bridge hamstring sliders @30×1 x 10-12 reps
Standing DB or KB side bends x 15/per side alt back and forth
*10 mins max here
+
12 min AMRAP:
10/7 Cal air bike
12 Front rack BB walking lunges @75/55#
12 pull ups
BOOTCAMP
From 0:00-5:00
21-15-9
Push up
V up
From 5:00-10:00
21-15-9
Burpee
Air squat
From 10:00-15:00
21-15-9
Jumping Lunge
Jump rope x 3
+
12 min AMRAP
12 DB Deadlift
9 DB Hang Power Clean
6 DB Push Press
30 Crossbody Mt. Climbers
MUSCLE
A. 3 sets:
Seated Barbell strict press @20×1 x 5 tough reps
Rest 10 sec
5 Diamond push ups + 5 Regular push up + 5 Wide push ups
Rest 30 sec
Strict supinated grip Pull ups @20×1 x 3 reps + Strict pronated grip pull ups @20×1 x 3 reps
Rest 10 sec
Lying DB Lat pullover @20×1 x 10-15 reps
Rest 1 min
+
B. Every 2 mins x 5 sets:
8-10 DB Push Press @20×1
8-10 Inverted Barbell rows @21×1 tough reps
C. Finisher if time:
Standing DB Hammer curls @20×1 x 12-15 tough reps
Bent over rear delt fly @20×1 x 10-12 tough reps
Tricep kickbacks @20×1 x 12-15 tough eps
x 2-3 sets
by amy | Jan 24, 2021 | Uncategorized
WORKOUT
Warm-up:
:30 Cow face pose L/R
:30 pec stretch on rig L/R
5 slow release push ups
5 scap retraction in push up position
5 downward dog push ups
10 hollow rocks with 10 sec hold on last rep
x 2 rounds
A1. Close grip bench press @30×1 x 6-8 tough reps x 3 sets
A2. DB Renegade rows w/ Push up x 10 reps x 3 sets
B. 8 mins steady:
20 banded pull aparts
20 Alt. DB alt high pull
10/side Bird dog hold 1 sec each rep
+
4 rounds for Max reps:
3 mins on/1 min off:
450/400m Row
AMRAP Front squats @135/95#
*each round decrease barbell weight mens @20# , Women @10#
by amy | Jan 23, 2021 | Uncategorized
WORKOUT
Warm-up:
Coaches Choice ; -)
A. Split jerk – work up to tough triple for the day
10-12 mins to do so
B. 10 mins steady flow:
2 TGU to side plank per side
20 Banded Lateral steps up and over plate
20 Alt. DB Front raise to lateral raises
+
For time :
18-15–12-9-6-3
Thrusters @95/65#
Box Jump overs @24/20”
SWEAT
5 rounds for time:
15 KBS
15 goblet squats
15 box jump overs @24/20”
*12 min time cap
Rest 5 mins
5 rounds for time:
10 DB Box step overs
10 DB Hang Power cleans
10 DB Push press
*12 min time cap
Rest 5 mins
+
For time:
30 ball slams
30 ball Russian twist
30 Ball plank push through
30 ball Russian twist
30 ball slams
*10 min time cap
BOOTCAMP
Teams of 2:
20 min AMRAP:
10 Wall Ball
10 KBS
40 jump rope singles
*one partner completes whole round while other rest
+
For time
30 Crossbody Mountain climbers
30 jumping lunges
30 Crossbody Mountain climbers
30 jumping lunges
30 crossbody mountain climber
MUSCLE
A. 3 sets:
Close grip bench press @21×1 x 7-10 tough reps
Rest 30 sec
10-12 Tough supinated grip ring rows with 4 sec lower down or pull ups x 5 reps same tempo
Rest 30 sec
10-12 Prone incline lying Rear Delt flies slow and controlled
Rest 30 sec
B. 3 rounds:
1 min DB Renegade rows w/ push up
1 min DB Bicep curl to press
1 min DB plank pull through
1 min DB Hip thrusts
1 min rest
C. Finisher:
20 banded high pulls
20 banded pull aparts
20 banded bent over rows
x 3 rounds
by amy | Jan 22, 2021 | Uncategorized
WORKOUT:
Warm-up:
8-10 min GPP (Coach’s Choice)
For Time (with a Partner)
7 rounds of ‘Cindy’
2 rounds of ‘DT’ (155/105)(135/95)(115/75)
6 rounds of ‘Cindy’
2 rounds of ‘DT’
5 rounds of ‘Cindy’
2 rounds of ‘DT’
4 rounds of ‘Cindy’
2 rounds of ‘DT’
3 rounds of ‘Cindy’
2 rounds of ‘DT’
2 rounds of ‘Cindy’
2 rounds of ‘DT’
1 round of ‘Cindy’
2 rounds of ‘DT’
1 Round of ‘Cindy’ consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
1 Round of ‘DT’ consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads
Time Cap: 40 minutes
- Each athlete will perform 1 complete round before switching.
Score is the time on the clock when the last round of ‘DT’ is completed.
BOOTCAMP
Teams of 2:
20 rounds:
12 Deadlifts
9 thrusters
6 burpee over DB
+
3 rounds for time :
15/12 Cal row
10 weighted box step overs
15 push ups
*if there is time for this
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