by amy | Feb 23, 2021 | Uncategorized
WORKOUT
Warm-up
:40 Work/:10Rest
Toe Taps on top of KB
Toes To KB
Goblet Cossacks
KB Single Leg Deadlift to Single Arm Press
x 2 rounds
then:
A. Back Squat @20×1- Work up to tough set of 7 reps
*10 mins to do so
*only one tough set
Rest as needed
B. Back squat @20×1 x AMRAP Reps @90% of A
+
7 min AMRAP:
10 Hang Power cleans @95/65#
10 CTB or PUll ups or 5 Bar muscle ups
Rest 3 mins
7 min AMRAP:
30 double under or 60 singles
10-15 Push ups
BOOTCAMP
8 rounds for time:
5 Devils press
5 DB thrusters
5/side Reverse lunges
5 Push press
10 No push up burpees over DB
*rest 1 min b/t rounds
+
Finisher :
500m row
Rest 90 sec
X 3 tough sets!
by amy | Feb 22, 2021 | Uncategorized
WORKOUT
Warm-up:
With an empty barbell:
5 x Clean pulls from the shin/floor
5 x Clean pulls from the hang
5 x front squats
5 x strict press
x 2 rounds
then:
A. 1 Clean Pull + 1 Hang Squat clean + 1 Front squat + 1 Hang squat clean – build to a tough set in 10 mins
B. 10 Mins steady flow:
8-10 Weighted goblet squats @30×1
5/arm KB Windmill
30 sec Weighted plank hold
+
Every 3 mins x 5 sets:
10 TTB or Hanging knee raises or sit ups
10/leg Front rack DB walking lunges @35/25# per hand
5 Double DB Power snatch @35/25# per hand
*should have rest (weight should be light and very moveable)
BOOTCAMP
4 rounds:
45 sec Max DB manmakers
45 sec AIr bike
45 sec weighted walking lunges
45 sec TTB or Hanging knee raises or weighted sit ups
1 min rest
*rest 15 sec b.t each station
*rest as needed
+
8 min AMRAP:
10 Push ups
10 Air squats
10 KBS
MUSCLE
3 rounds:
6 Tough Close grip bench press with 3 sec lower down
Rest 10 sec
8-16 Tough Push ups (rings/deficit/regular)
Rest 30 sec
Split Stance KB bent over row @30×1 x 10/arm
Rest 10 sec
KB Horn Bicep curls @30×1 x 10-15 reps
Rest 30 sec
B. 16 mins steady flow:
5-8 strict pull ups
10-15/arm Banded tricep press down @20×1
10/arm Lean away DB lateral raises @20×1
10 Tough Standing DB Military press @20×1
by amy | Feb 21, 2021 | Uncategorized
WORKOUT
Warm-up:
1 min row or ride
10 DB strict press
1 min row or ride
10 Floor presses
1 min row or ride
10 DB weighted, squat thrust no jump
then:
A. 15 min EMOM:
Min 1- 3 Split jerks – from rack (good reps – build over sets)
Min 2- 10 -15 Double DB Supinated grip bent over rows – tough
Min 3- 10 sec Hollow Rock + 10 Sec hollow hold
+
For time:
27-21-15-9
Cal air bike
Double DB deadlift @50/35# per hand
HSPU or DB STOH
*20 min Time cap
BOOTCAMP
3 rounds:
14 DB weighted box step overs
14 DB Push press
90 sec Max Burpees
Rest 90 sec b.t rounds
+
3 rounds:
21 DB deadlifts
18 DB Hang power cleans
15 DB Squats
90 sec MaX Cal row
Rest 90 sec b.t rounds
+
3 rounds:
15 Tuck ups on rower
15/side weighted russian twist
15/side crossbody mt. climbers
Rest 1 min b.t
by amy | Feb 20, 2021 | Uncategorized
WORKOUT
Warm-up:
EMOM 8
- 10 air squats into 3 jumping air squats
- 10 Plank rocks on sliders
- 8 90/90 hip stretches
- :30 handstand hold or pike hold
then:
A. Every 3 mins x 5 sets:
Back Rack Barbell reverse Lunges x 10-12 tough alt.
DB Bench press x 10-12 tough reps
30 Slider Mountain climbers
*should have a good min. Of rest
+
5 min AMRAP
8 Thrusters @95/65#
4 Bar facing burpees
Rest 2 mins
5 min AMRAP:
MAX Distance on Machine or Cals
Rest 2 mins
5 min AMRAP:
8 Thrusters @95/65
4 bar facing burpees
SWEAT
10 min AMRAP:
10 Push ups
15 KBS
25 Air squats
Rest 4 mins
16 min EMOM:
1- 40 sec Cal row high effort
2- 40 sec DB box step overs
3- 40 sec Crossbody Mountain climbers + Feet jack
4- 40 sec DB Power clean + jerk
Rest 4 mins
For time:
50 burpees!
BOOTCAMP
4 rounds:
1 min Max Cal on cardio Machine
1 min DB Box step overs
1 min DB ALt. Hang Power clean + jerk
1 min Burpees
2 min rest
+
Finisher :
40 sec DB floor press
20 sec rest
40 sec weighted plank
20 sec rest
40 sec goblet squats or air squats
Rest 1 min
X 3 rounds
MUSCLE
A. 3 sets:
Incline DB prone face lying KB row @21×1 x 10-12 tough reps
Rest 30 sec
Ring dips @21×1 x 6-8 tough reps or bench/box @21×1 x 8-12 tough reps
Rest 30 sec
DB Front ISO raises x 10-12/arm Tough
Rest 30 sec
B. 3 sets:
12-15 Barbell bicep curls @30×1
12-15 Lying DB Skull crushers@30×1
12-15 Prone face lying Rear delt fly @30×1
12/side Plank up downs
*Rest 90 sec between rounds
by amy | Feb 19, 2021 | Uncategorized
WORKOUT
Warm up:
Coaches choice for 15 mins!
+
30 min AMRAP: (Partner)
30 Cal Machine of choice
30 burpees to plate
30 TTB or lying tuck ups
30 Deadlifts @185/125#
*share work however wanted
BOOTCAMP
For time:
30 wall ball
5 Deadlift
25 wall ball
5 Deadlift
20 wall ball
5 Deadlift
15 wall ball
5 Deadlift
10 wall ball
5 Deadlift
5 wall ball
5 Deadlift
*20min tim cap
Rest 3-4 mins
+
3 sets
15 No push up burpees
30 Sumo KB DL high pull
60 jumping lunges
Recent Comments