by amy | Mar 26, 2021 | Uncategorized
WORKOUT
Warm-up – Coaches Choice
Partner WOD
For time:
90 DB Power clean + Jerks @50/35# or 35/25#
30 Burpee pull ups
90 DB Front rack walking lunges
30 Burpee pull ups or CTB (RX)
90 DB Alt. Power snatch @50/35 or 35/25#
30 burpee Pull ups or Bar muscle up (RX)
90 Db Front rack walking lunges
*split work up how ever wanted
BOOTCAMP
5 rounds for time w/ Partner:
50 Cal row (shared)
40 synch air squats
30 KBS (shared)
20 Burpees (shared)
*30 min time Cap
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
by amy | Mar 25, 2021 | Uncategorized
WORKOUT
Warm-up
90-60-30 Seconds
Row
Jump Rope
*no rest between movements. Start with singles and work into double unders x 1 round
then:
10 Goblet squats with a Wall ball
10 Wall balls
10 Alternating Pistols to the ball or squat to the ball lift one foot and stand.
x 2 rounds
then:
A. Back squat @22×1 x 4 reps every 90 sec x 6-7 sets
*build off last week heavier
B. 3 sets:
Back Rack Barbell reverse lunges x 6-8/leg tough alt.
Strict Wide grip pull ups @30×1 x 3-6 tough reps (use bands focus on tempo here)
C. 12 min AMRAP:
200m Run
20 wall ball @20/14# to 10/9ft Target
BOOTCAMP
Every 4 mins x 3-4 sets:
250/200m Row
20 Weighted walking lunges
20 DB STOH
+
Every 4 mins x 3-4 sets:
12 DB Hang Squat clean Thrusters
12/arm Renegade row
100 Jump rope singles
by amy | Mar 23, 2021 | Uncategorized
WORKOUT
Warm-up
10 DB Strict Press
10 1/2 kneeling DB chops L/R
10 Goblet Squats
10 DB Bent over rows
x 2 rounds
then:
A. 1 Paused clean pull in 2 positions (below knee + Mid Thigh ) + 1 Squat clean + 2 Hang power cleans every min x 8-10 mins
B. 3 sets:
Standing Bent over Prone Trap 3 raises @3010 x 8-10 good reps
Cyclists Squats (heels on plate + feet & Knees together ) @30×1 x 10-12 good reps
50 Slider Mountain climbers
+
Every 3 mins x 5 sets:
200m Run
10 DB push press @50/35 or 40/30# or 35/25#
10 Pull ups or CTB
*should have rest!!
BOOTCAMP
5 min AMRAP:
10 DB box step overs
50 jump rope singles
15 push ups
Rest 2 mins
5 min AMRAP:
10 DB power cleans
10 DB front squats
10 Box jumps
Rest 2 mins
X 2 rounds of each
+
Finisher:
30 sec Glute hip bridge lifts feet on box
15 sec rest
30 sec Plank hold w/ feet jacks
15 sec rest
30 sec DB Lying bench press
15 sec rest
X 3 sets
by amy | Mar 22, 2021 | Uncategorized
WORKOUT
10 PVC Pass throughs
10 Scorpion Stretch
:30 Pec Stretch L/R
x 1 round
10 Slow release pushups
30 Cross Body Mountain Climbers
10 Hollow Rock
10 Supermans
x 2 rounds
A. Every 3 mins x 5 sets:
Barbell close grip bench press @21×1 x 5 tough reps
Rest 10 sec
7-8/arm Tough DB renegade rows w/ push up
15-20 sec Hollow body hold
+
10 min AMRAP:
7 Deadlifts @95/65#
7 Thrusters @95/65#
7 burpees over bar
Rest 2 mins
800m Run for time! =)
Or
Air bike 2.0 Miles
BOOTCAMP
3 rounds For time :
27 Jumping weighted air squats
21 DB hang Power clean + STOH
15/12 Cal Rowing
Rest 1 min b/t rounds
+
3 rounds For time:
30 weighted jumping lunges or walking lunges
20 Ball slams
10 DB Devils press
+
Core finisher if time:
TBA
MUSCLE
A. 4 sets:
Barbell strict press @11×1 x 5 tough reps
Rest 10 sec
Banded Strict press @11×1 x 10-15 tough reps
Rest 30 sec
Strict Supinated grip pull ups @30×1 x 4-5 tough reps(add weight if needed)
Rest 10 sec
Banded bent over row @30×1 x 10-15 tough reps
Rest 1 min
+
B. 3 sets:
40 sec Narrow Grip barbell curls @30×1
20 sec rest
40 sec Lying DB bench press @30×1
20 sec rest
40 sec Bent over rear delt fly @30×1
20 sec rest
40 sec Seated DB tricep ext. @30×1
1 min rest
by amy | Mar 21, 2021 | Uncategorized
WORKOUT
Warm-up
In 6:00 Complete
500M Row
Then AMRAP
10 Scap Push-Up
20 Mountain Climbers
20 Glute Bridges with Plate on Hips
then:
A. Front squat @22×1 , 4 reps every 90 sec x 6-7 sets
B. 3 sets :
10/side DB alt. High pulls with 2 sec lower down per
8-10 barbell good mornings @30×1
12-15/side Side plank rotations (reach top arm under hip )
+
3 rounds for time :
20/16 Cal row
15 TTB
10 power clean + Jerks @135/95 or 115/80 or 95/65#
*15 min time cap
BOOTCAMP
1 min wall balls
30 sec rest
1 min rowing
30 sec rest
1 min Alt. DB power snatch
30 sec rest
1 min no push up burpee to jump lunge
30 sec rest
Core finisher :
30 sec stir the pot on ball
30 sec wall ball sit ups
30 sec wall ball Russian twist
X 3 sets
Rest 15 sec b.t movements
Recent Comments