by amy | Apr 25, 2021 | Uncategorized
WORKOUT
Warm-up:
400m run as a group x 1
then
10 Scorpion stretches
10 weighted Cossacks
10 SA weighted upright rows L/R
10 SA weighted arnold press L/R
x 2 rounds
then:
A. Front squat 3 sec down 1 sec pause in bottom x 5 tough reps
Rest 15 sec
Feet elevated DB Hip thrusts @11×1 x 12-15 tough reps
Rest 2 mins b/t sets
B. 3 rounds for time:
60 double under or 100 singles
20 DB Hang Power clean + Jerks @50/35# or 40/30 or 30/20# per hand
15 TTB
*15 min time cap
C. Banded Finisher if time:
30 sec Banded side Plank leg lifts per side
30 sec Plank hold banded jump feet in and out
30 sec Banded Wall sit pressing knees in and out
Rest as needed
X 2-3 sets
BOOTCAMP
Every 3 mins x 5 rounds:
200m run
15 squat jumps
20 jumping lunges
+
Every 3 mins x 5 rounds:
10 Push ups
15/side plank shoulder taps
10 sit ups
10 burpees
by amy | Apr 23, 2021 | Uncategorized
WORKOUT:
Warm-up:
AMRAP 8
15|10 Cals Bike
10 Air Squats
10 Squat Thrust Jump
10 Alternating Weighted Lunges
3 Inchworms with 3 Push Ups each time
then:
Partner WOD
“I go U Go”
8 rounds each:
Partner A : 200m run + 8 TTB
Partner B: 12/10 Cal ski erg + 8/arm DB Power snatch @50/35#
*alt. Between A and B
BOOTCAMP
Partner WOD
2 rounds For time:
100 Wall ball tosses
100 KBS
400m run – together
100 KB walking lunges
100 KB Snatch or Clean + Jerk
400m run – together
MUSCLE
A. 3 sets:
DB Parallel grip bench press @30×1 x 10-12 tough reps
Rest 20 sec
Strict ring pull ups @11×1 x AMRAP Unbroken -1 (use bands !)
Rest 20 sec
Bent over DB rear Delt fly @20×1 x 8-10 good reps
Rest 20 sec
Standing Barbell bicep 1 ½ curls x 12-15 tough reps
Rest as 1 min
B. 15 min steady flow:
Ring push ups x 6-12 tough reps
Double KB bent over row x 10-12 tough reps
Single arm Standing DB tricep ext. 10/arm
Banded pull apart x 10-15
by amy | Apr 21, 2021 | Uncategorized
WORKOUT
Warm-up: Coaches Choice
then:
A. 5 rounds:
400m Run
20 KBS @53/35#
20 Push ups (15 for ladies)
20 Alt. Pistols or goblet squats
*rest 60-90 sec b.t rounds
*35 min time cap
B. Banded finisher:
20 banded Bicep curls
20 banded Side steps per side
20 Banded dead-bugs (laying on floor band on feet and hands)
20/side Cross-body Mountain climbers
X 3 sets
*rest as needed b.t
BOOTCAMP
8 rounds:
10 No push-up burpee
20 Air squats
10 Push ups
20 Jumping lunges
200m run
Rest 1 min b.t rounds
+
Core finisher if time:
Coaches Choice
MUSCLE
A. 4 sets:
Half Kneeling SA DB Filly press x 6-8/arm @20×1
Rest 30 sec
Pronated grip barbell pendlay row @20×1 x 8-10 tough reps
Rest 30 sec
Standing Banded tricep press down @20×1 x 10-15 tough reps
Rest 30 sec
B. 3 sets:
Half Kneeling Single arm Bicep curl @20×1 x 10-12/arm
Standing DB Lateral raises @30×1 x 10/arm (one arm at a time)
Single arm Banded Split stance row @30×1 x 8-10/arm
OffSet push ups x 10-12/side or As many till -2 failure
Rest as needed b/t rounds
by amy | Apr 20, 2021 | Uncategorized
WORKOUT
20 Air squats
20 Single leg deadlifts (10 ea)
20 MB push press
-10 PVC Pass throughs –
15 OH Squats w/PVC
15 Box step overs
15 MB Thrusters
-10 PVC Pass throughs –
then:
A. 1 Squat Clean + 1 Hang Power clean every 45 sec x 15 sets
*build to good quality set
B. 8 min AMRAP:
6 burpee box jump overs @24/20”
10 CTB/Pull ups or 5 bar muscle ups
Rest 3 mins
8 min AMRAP:
10 DB Box step overs @40/30# per hand
5 DB Devils press @40/35# per hand
C. Finisher:
3 sets:
Feet on Box weighted hip thrusts @11×1 x 12-15 tough reps
DB Front raises x 12 tough reps
DB High Pulls x 12 tough reps
*10-12 mins here
BOOTCAMP
Every 4 mins x 5 sets:
20 DB Deadlifts
15 DB Hang Power cleans
10 DB Bench press
50 lateral hops over object
+
100 min AMRAP:
20 alt. DB power snatch
15 goblet squats
1x run around island
by amy | Apr 19, 2021 | Uncategorized
WORKOUT
10-12 Pike Push Ups
10 Lunge with thoracic twist
40 Mountain Climbers on sliders
x 2 rounds
then:
A. 4 rounds:
Barbell strict press @30×1 x 5 tough reps
Rest 15 sec
Single arm DB Bent over row w/ torso twist @30×1 x 8-10/arm
Rest 15 sec
Side Plank Powell raises @30×1 x 8-10/arm
Rest as needed
B. Every 3-4 mins x 5 sets:
10 Power clean + Jerks @115/85# or 95/65#
50 double under or 75 singles (If you didn’t buy a rope, ride the AB for :30 HARD)
10 TTB
BOOTCAMP
5 rounds for time:
5 DB devils press
10 DB Thrusters
15 DB Russian twist per side
30 Lateral hops over DB
*12 min time cap
+
5 rounds for time:
20 DB Front rack walking lunges
20 DB Push press
200m Run
*15 min time cap
MUSCLE
A. 3 sets:
Incline Barbell Bench press @30×1 x 10-8-6 , increase load per set
Rest 20 sec
Supinated strict pull ups @30×1 x 6-5-4 , add weight or use band
Rest 20 sec
ISO Hold Bicep curls @20×1 x 8-10/arm (hold one arm at 90 degree while compete curls on one arm)
Rest 1 min
B. 3 sets:
AMRAP Unbroken Ring dips (no tempo ) or Bench/box dips @30×1 x 10-12 tough reps
Rest 20 sec
Banded DB Lat pull over @30×1 x 10-15 tough reps
Rest 20 sec
DB Single arm Upright row @30×1 x10/arm tough (alt. arms)
Rest 1 min
C. Finisher if time:
30 banded tricep press downs
30 banded bicep curls
30 banded Strict press
X 2 rounds
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