Yancy Camp Workout 863
Yancy’s Daily Dose of Awesome – 80
*As always, make sure you scale down the workout if needed.
Phase 1 (you can throw this running warm-up out the door today if you want 🙂Â
Warm-up x 2 rounds – Warm-Up Demo
ABCD warm-up running x 4min – Instructional Demo
Finish warm-up with barefoot C pace run x 3min
*Always start phase 2 the moment you finish your running warm-up. Don’t let your HR fully recover.
Phase 2:
2020 12 Days of Christmas (this is going to be a BIG workout)
This workout is a December annual tradition of ours since I launched Yancy Camp back in 2015. This one promises to pack a BIG 2020 punch my friends!
1st day of Christmas my coach gave to me – 10 weighted squats (hip crease at or below the knee)
2nd day of Christmas my coach gave to me – 10 hand release push-ups
3rd day of Christmas my coach gave to me – 10 overhead press
4th day of Christmas my coach gave to me – 10 ground to overhead
5th day of Christmas my coach gave to me – 10 weighted burpees
6th day of Christmas my coach gave to me – 10 walking lunges (5 each leg – knee must touch the ground every rep)
7th day of Christmas my coach gave to me – 20 bar hand position changes
8th day of Christmas my coach gave to me – 20sec bar static hang
9th day of Christmas my coach gave to me – 20 Thrusters (hip crease at or below the knee on the squat & accomplish elbow extension w/overhead press)
10th day of Christmas my coach gave to me- 20 butt rolls (10 each direction)
11th day of Christmas my coach gave to me- 100m fwd/bwd crawl (5m fwd followed by 5m bwd x 10 = 100m)
12th day of Christmas my coach gave to me- 100 bodyweight burpees
If competing for an official time:
For all days that require a weight – men 55lb Spartan Ram &Â women33lb Spartan RAM or 50/30lb (or heavier) sandbag, sandbell, or other weight implement
For 100m crawl – step off and mark an appx 5m distance (tall people take average steps and short people take big steps (perfect science right:)
For weighted burpees – chest must touch the weight and weight must be pressed above head high enough where space can be seen between bottom of the weight and the top of the head.
For bodyweight burpees – chest must touch the ground, hands must reach above head while body is upright, and feet must leave the ground on the jump.
Total reps/meters:
1st day – 120
2nd day – 110
3rd day – 100
4th day – 90
5th day – 80
6th day – 70
7th day – 120
8th day – 100
9th day – 80
10th day- 60
11th day- 200m
12th day- 100
Grand total – 1,030 reps/sec & 200m
