by amy | Mar 31, 2021 | Uncategorized
WORKOUT
Warm-up
150m leg only row – no arms
10 push ups
150m arms only row
20 hollow rocks
500m row
40 mountain climbers
then:
4 rounds:
20/15 Cal rowing
10 burpees over rower
50 double under or 100 singles
10 burpees over rower
20/15 Cal rowing
Rest 2 mins b/t rounds
+
Core finisher if time:
20 Flutter Kicks
12 Long arm crunches
14 russian twists
10 side plank up/downs L/R
10 see saw planks
10 push-up to lunge
rest :45
x 3 rounds
MUSCLE
4 sets:
8-10/arm DB bent over row on bench tough
Rest 30 sec
Inverted Barbell row @21×1 x 8-10 tough reps
Rest 30 sec
B. 3 sets:
DB Bench press crush grip @30×1 x 12-15 tough reps
Rest 30 sec
Push ups @20×1 x AMRAP Unbroken tough
Rest 30 sec
C. 3 sets:
20 DB tough hammer curls – no tempo
20 Tough banded face pulls tough
20 Banded fly on rig
Rest as needed
BOOTCAMP
OUTSIDE!! – Weather permitting
Cardio day
3 rounds for time:
800m Run
30 no push up burpees
60 air squats
30 push ups
Rest 2-3 mins b/t rounds
*25 min time cap
*push the rounds rest and recovery to hit it again
+
Core finisher:
30 sec left side plank
30 sec right side plank
30 sec plank shoulder taps
30 sec lying toe touches
Rest 1 min
X 3 rounds
by amy | Mar 30, 2021 | Uncategorized
WORKOUT
Warm-up
:30 Pigeon L/R
:30 Worlds Greatest Stretch L/R
:30 Downward Dog
then:
With an empty barbell:
5 x DL
5 x Hang High Pulls
5 x Front Squats
5 x Power Cleans
5 x Strict Press in Split Squat Position
rest :60 x 2-3 rounds
A. 2 Deadlift + 1 Hang Power clean + 1 Hang squat clean + 1 Split jerk -build to tough set over 10 mins
B. 3 sets:
Standing DB front raises @30×1 x 10-12 tough reps
Banded Goblet squats @30×1 x 10-12 tough reps
C. 3 mins on /1 min off x 4 sets
200m run
AMRAP In remainder time:
5 CTB/ Pu’s or 2 bar muscle ups
10 Pistols or walking lunges weighted
BOOTCAMP
For time:
18-15-12-9-6-3
Double DB Power snatch
Box jump over
*10 min time cap
Rest as needed
+
10 mins:
30 sec AIr bike high effort
30 sec easy spin
+
Finisher:
30 sec left leg russian step up weighted
30 sec right leg russian step up weighted
30 sec rest
30 sec DB bench press
30 sec db lying skull crushers
30 sec rest
30 sec Hollow body flutter kick
30 sec leg lifts
X 2-3 rounds
by amy | Mar 29, 2021 | Uncategorized
WORKOUT
15/12 Calorie Bike
10 Alternating SA KB Russian Swings
10 Turkish Sit Up*
12/9 Calorie Bike
10 KB High Pull From Hang Each Side
10 KB Halo 5/L, 5/R
9/6 Calorie Bike
10 Kettlebell Swings
10 Seated Strict Press*
*total reps, split between arms
then:
A. 4 sets:
Narrow grip bench press @30×1 x 4-6 tough reps
5/arm KB Windmill (slow and controlled challenge yourself here)
10/arm KB plank drag through
B. 8 min AMRAP:
6 Barbell STOH @135/95# or 115/80 or 95/65#
12 DB Box step ups @40/25# per hand
Rest 2 mins
8 min AMRAP:
6 Power cleans @135/95# – same as above
12 box jumps @24/20”
BOOTCAMP
For time:
21-15-9
Thruster
Pull up or KBS
Rest 2 mins
21-15-9
Deadlift x 2 KB Heavy
DB hang Power clean + Jerk
Rest 2 mins
+
8 Rounds for time:
10 Plate GTOH
5 burpees
10 Lying tuck ups
*12 min time cap
MUSCLE
A. 3 sets:
8-10 Chin ups
Res as needed
8-10 Ring dips or box dips(slow lower down on box)
Rest as needed
10-12 tough ring rows
Rest as needed
10-12 Strict hanging knee raises
Rest as needed
B. 3 sets:
Standing DB strict press @30×1 x8-10 tough
Rest 15 sec
100ft DOuble DB OH Carry tough
Rest 30 sec
15-20 Barbell bicep curls no tempo
Rest 15 sec
Barbell lying skull crushers x10-12 tough reps
Into..
15-20 standing Banded tricep press downs tough @20×1
Rest as needed
by amy | Mar 28, 2021 | Uncategorized
WORKOUT
400m run as a group
then:
10 x wall ball squats
10 x wall ball hamstring roll-ins
10 x single leg hip thrust L/R – foot on wallball
10 x push ups – hands on wall ball
A. Front squat @22×1, 3 tough reps every 2 mins x 5-6 sets
*heavier than last week
B. 3 sets:
Split stance Barbell Good morning @30×1 x 8-10/leg
Gorilla KB sumo stance Bent over rows alt. Arms @20×1 x 8-10/arm Tough
C. For time:
5-10-15-20-15-10-5
Wall balls @20/14# to 10/9ft
No push up burpees over DB
Alt. DB power snatch @50/35#
*15 min time cap
BOOTCAMP
9 min AMRAP:
15 KBS
15/leg Jumping lunges
Rest 3 mins
9 min AMRAP:
MAX Distance on Rower/skierg/bike or run
Rest 3 mins
9 min AMRAP:
15 Goblet squats
15 Ball slams
Rest 3 mins
+
Finisher (if time) :
20 sec left arm Ball push ups
20 sec right arm Ball push ups
20 sec rest
40 sec Plank shoulder taps
20 sec rest
40 sec Ball curl to press
20 sec rest
X 2-3 rounds
by amy | Mar 27, 2021 | Uncategorized
WORKOUT
Warm-up
:30 Banded GM
:30 Banded Thruster
:30 Banded Bicep Curls
:30 Banded High Pulls
:30 X-band side steps
:30 X-band side steps right
x 2
then:
A. 4 min EMOM:
3-4 Strict press In Split Stance for split jerk
*focus on tech. Here to get ready for split jerk
Rest 1 min
5 min EMOM:
2 Paused Jerks in catch (3 sec hold)
B. 3 sets:
8-10 Kang squats (good morning to squat )
*nothing heavy good form
Seated DB Ext. Rotation @3010 x 8-10/arm
Strict knees to chest hold x 20-30 sec From rig
C. From 0:00-5:00min
600m Run
MAX Goblet squats @53/35# in remainder time
Rest 2 mins
7:00-11:00 min
400m Run or 500m Row
Max KBS @53/35# in remainder time
Rest 2 mins
13:00-16:00 min
200m run
MAX sit ups in remainder time
SWEAT
3 rounds for time:
200m Run
20 Push ups
30 air squats
40 Mountain climbers feet on sliders
*15 min time cap
Rest 5 mins
3 rounds for time:
20 Box jump overs
30 Alt. DB power snatch
40 DB walking lunges
*15 min time cap
BOOTCAMP
For time:
30 DB push press
30 DB walking lunges
300m Farmers carry
20 DB Push press
20 DB walking lunges
200m Farmers Carry
10 DB push press
10 DB Walking lunges
100m Farmers carry
+
For time: (if Time)
800m run or 1,000m Row or 2.0 mile Air bike
*6 min time Cap
Core finisher if time :
Coaches Choice =)
MUSCLE
A. 20 min EMOM:
Min 1: 40 sec Seated DB Z-press @30×1
Min 2: 40 sec AMRAP Strict pull ups any grip (use bands here)
Min 3: 40 sec Deficit push ups @30×1 or regular
Min 4: 40 sec Prone Face incline lying double KB rows @30×1
Min 5: REST
+
3 sets:
Lying Incline Chest fly @30×1 x 10-12 reps
DB Bent over tricep kick backs @30×1 x 10-12 reps
20-25 Banded face pulls @11×1
20 Plank up downs
Rest as needed b.t
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