Yancy Camp Workout 1021

Some of our off-season sessions may seem a little boring but I promise you’ll appreciate the benefits next season.  Stick with the process my friend and I’m confident you’ll enjoy the results!  Happy Holidays and much love from Coach Yancy!

Phase 1:
Versa Loop & bodyweight warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot

Phase 2:
15% incline x 60min at zone 2 effort (this will be a walk effort for many)
*Modification if you don’t have access to an incline treadmill:
60min bike/run brick at zone 2 effort – 30min bike followed by 30min run

Phase 3:
EMOM (every minute on the minute)
Row x 100m
Continue repeating for 7 rounds (7 minutes)

Rest x 1min

EMOM
Farmer’s carry x 20 meters, pull-up x 2 to hand position change x 24
Continue repeating for a total of 7 rounds

*If you’re never done an EMOM before, here’s the instructions:
Start timer
Complete the work
Rest until timer hits the 1min mark
Complete 2nd round of work
Rest until timer hits the 2min mark
Continue repeating – every minute on the minute