Yancy Camp Workout 721

Below you’ll find your mental conditioning pre-workout video.   Much love – Yancy

How Yancy got his groove back

Phase 1 (one legged hop method has changed):
Versa Loop warm-up x 1 round – Demo
ABCD running mechanics warm-up x 5min – Demo
C pace run x 5min (don’t leave C pace – should be 100% zone 2)
Start every ABCD rep with 20 one legged hops (5 left, 5 right, continue switching without transition pause until you reach 20)

Phase 2 (we’re dropping down to 6% this week):
6% incline or tire drag x 32min at easy zone 2 effort
*If you don’t have access to a treadmill or tire drag system, go with an easy zone 2 effort run.

Phase 3 (We’re adding weighted squats to phase 3 this week):
Run x 3:30min at zone 2 effort
Weighted squats x 26 (choose a weight that allows you to complete all reps unbroken with clean form.
Elbow plank w/side to side hip roll x 26 (13 each side) – Exercise Demo
Push-up w/dumbbell row x 14 (7 each arm – switching arms each rep) – Exercise Demo
Side to side step-ups x 26 (13 each leg) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 4 rounds.
*Tie everything together without rest if possible. You can complete this as a competition WOD for time.

Bonus Hyrox & DEKAFIT Training:

Run x 3min at zone 3 effort
Row x 300m at zone 5 effort
Run x 3min at zone 3 effort
Wall ball x 30 at zone 5 effort w/heavier med ball than you’ll use in competition
Run x 3min at zone 3 effort
24″ box jump overs x 20 at zone 5 effort
Run x 3min at zone 3 effort
Weighted burpees x 20 at zone 5 effort w/heavier weight than you’ll use in competition
This completes 1 round.
Continue repeating for a total of 2 rounds.