Yancy Camp Workout 250

Two options for the 1st phase of this workout:

1st option:
15% incline x 10min at low end aerobic training zone effort.
15% incline x 5min w/40lb sandbell, sandbag, or some other type of weight for your carry at high end aerobic training zone effort.
Sandbell or dumbbell one arm snatch x 20 (10 each side) – see video
Plank w/hip circles x 20 – see video
10/100 for max reps
This completes 1 round. Continue for a total of 3 rounds.

2nd option:
10min run at low end aerobic training zone effort.
Weighted lunges x 5min
Sandbell or dumbbell one arm snatch x 20 (10 each side) – see video
Plank w/hip circles x 20 – see video
10/100 for max reps
This completes 1 round. Continue for a total of 3 rounds.

*Aerobic training zone is appx 70-80% of your max HR
For low end aerobic training zone hang around 70-75% and for high end hang around 75-80%.

I’m announcing some huge Yancy Camp news this week and I wanted to give all our current members a little jump start on what a small piece of what to expect. Long story short, you may see the bonus workout below again soon. I can’t share the news yet but keep your eyes on social media this week.

Bonus:
Burpees x 10
40lb/18kg Thrusters x 10 (you can use a sandbell, sandbag, dumbbell, kettlebell, or bar)
Pull-ups 10
Continue repeating but drop reps down to 9/9/9, 8/8/8, 7/7/7, 6/6/6, 5/5/5, 4/4/4, 3/3/3, 2/2/2, & 1/1/1.
The goal is to tie everything together and minimize breaks while completing the challenge in as little time as possible.
Burpees – use strict form
Thrusters – hip creases must drop down to or below knee height on the bottom end of the squat and at the top, you must have full elbow extension.
Pull ups – strict form without kipping