Yancy Camp Workout 727

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

15sec of grace

Phase 1 (one legged hop method has changed):
Versa Loop warm-up x 1 round – Demo
Start the running portion of phase 1 w/3min of barefoot running on a controlled surface (athletic turf or park grass field) at C pace
ABCD running mechanics warm-up x 5min – Demo
C pace run x 5min (don’t leave C pace – should be 100% zone 2)

Phase 2:
34min at easy zone 2 effort
*This week I’d like for the entire duration to be completed on a treadmill at 7% or pulling your tire.
*If you don’t have access to either, go with a 34min run at zone 2 effort.

Phase 3 (We’re adding weighted squats to phase 3 this week):
Run x 3min at zone 4 effort
One arm dumbbell snatch x 20 (10 each arm) – Exercise Demo
Push-up x 20
Elbow plank w/side to side hip roll x 40 (20 each side) – 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:

500m run at zone 4 effort
Weighted squats x 30
500m run at zone 4 effort
Row x 500m
500m run at zone 4 effort
Ski Erg x 500m
500m run at zone 4 effort
Air bike x 20cal
500m run at zone 4 effort
This completes 1 round
Continue repeating for a total of 2 rounds.