Yancy Camp Workout 816

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 – 12

Yancy’s Daily Dose of Awesome – 13

*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:
400 Burp with a twist (we’re going with weighted burpees again this week (recommended weight – men 40-55lb & women 20-35lb) and we’re progressing the running distance up to 800m each round:
Start timer
Run 800m
Complete as many weighted burpees as possible until timer hits 6min mark. Your burpee rep count is your score for round 1.
This completes 1st round.
Run 800m
Complete as many weighted burpees as possible until timer hits 12min mark. Your burpee rep count is your score for round 2.
This completes 2nd round.
Continue repeating for a total of 4 rounds (24min).
Your score is the number of weighted burpees you complete in the 4 rounds.
*400m track preferred if available but a treadmill, trail, park, or road will also work (go with 400m out & back so you finish the 800m back at your weight implement).

Run or tire drag x 2min at zone 2 effort
Lunge x 2min (if using tire drag system, you’ll complete your 2min of lunge while wearing your tire drag system).
This completes 1 round.
Continue repeating for a total of 5 rounds (20min)

Phase 3:
Thrusters x 6 to pull-up x 3 – Thruster Demo  (recommended weight: men 50-55lb & women 30-35lb)
This completes 1 round.
Continue repeating for a total of 12 rounds.
*If needed, use a strength band to assist your pull-ups or go with rope or towel assisted pull-ups.