Yancy Camp Workout 813

Below you’ll find your Yancy’s Daily Dose of Awesome workout and mental conditioning video.   Much love – Yancy

*Reminder to all of our active Yancy Camp members that this program is free to you.  All you need to do is text YANCYCAMP to 41259 and save 41259 in your phone as Yancy.  This can be a great short bonus workout for you or you can get your wife, husband, or kids to do it.  The workouts will always be in the 10-15min range, easy to follow and for all levels of fitness.

Yancy’s Daily Dose of Awesome – 7

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
Okay team, we’ve been progressing this run/burpee combo workout based around my 400 Burp workout for several months now.  It’s time to test again.  Enjoy my friends!

400 Burp (this week we’re going with weighted burpees (recommended weight – men 40-55lb & women 20-35lb):
Start timer
Run 400m
Complete as many strict form burpees as possible until timer hits 3min mark. Your burpee rep count is your score for round 1.
This completes 1st round.
Run 400m
Complete as many strict form burpees as possible until timer hits 6min mark. Your burpee rep count is your score for round 2.
This completes 2nd round.
Continue repeating for a total of 8 rounds (24min).
Your score is the number of weighted burpees you complete in the 8 rounds.
*400m track preferred if available but a treadmill, trail, park, or road will also work (go with 200m out & back so you finish the 400m back at your weight implement).

Run, tire drag, or 10% incline on the treadmill x 20min at zone 2 effort.
*This week is running outside or on the treadmill, I want the last 5min to be a heavy carry and if tire dragging, I want the last 5min to be tire drag lunges.
*If possible, complete this immediately after finishing the 400 Burp.
*Of the 3 options, the tire drag would be my first choice.

Phase 3:
Thrusters or wall ball x 20 – Thruster Demo / Wall Ball Demo
Start timer, pull-up x 1, hand position change x 8, hang until 20sec mark, continue repeating until forced to drop.
This completes 1 round.
Continue repeating for a total of 5 rounds.