Yancy Camp Workout 759
Below you’ll find your mental conditioning pre-workout video. Much love – Yancy
Get the Led out
*As always, make sure you scale down the workout if needed.
Phase 1:
Versa Loop warm-up x 1 round – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 4min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort
Phase 2:
Outdoor or 15% incline x 7min (1:30min at zone 2, 4min at zone 4, 1:30min at zone 2)
10/100 Test – Exercise Demo
Outdoor or 15% incline x 6min (1min at zone 2, 4min at zone 4, 1minat zone 2)
Weighted step-ups x 30 (15 each leg – heavier than last week) – Exercise Demo
Outdoor or 15% incline x 5min (30sec at zone 2, 4min at zone 4, 30sec at zone 2)
Face-pull w/strength band x 20 – Exercise Demo
Weighted burpees x 20 – Exercise Demo
This completes 1 round.
Continue repeating for a total of 3 rounds
Phase 3:
Rope or towel assisted pull-ups x 20 – Exercise Demo
Rope or towel rows x 10 – Exercise Demo
This completes 1 round.
Continue repeating but drop reps down to 18/9, 16/8, 14/7, 12/6, 10/5 for the remaining 5 rounds.
*If you’re unable to score a 5 or higher on the 10/100 Test, I want you using a strength band for assistance to ensure you at least complete 5 each round.
*If outside, you can do an out and back run so you always end up back at your workout stations
*Use whatever you have available for the thrusters – rock, sandbag, bar, dumbbell, kettlebell, Spartan RAM, etc.
Bonus :
DEKA 270 Challenge (if possible, I want you using a weight for the reverse lunges and sit-ups)
Click here to view challenge description video
Rules:
Forward jump burpee x 20 (don’t be confused w/burpee broad jump, the video will show what I’m talking about here)
Alternating reverse lunge x 20
Sit-up w/touch x 20
Continue repeating dropping rep count down to 18/16/14/12/10 for remaining 5 rounds (270 total reps)
Score is total time it takes to complete all 270 reps
*We have a public scoreboard for this one that you’ll find in the Challenges/Misc dropdown on the YancyCamp.com website
DEKA Daily – Workout Demo
The DEKA Daily is a full body workout for you and your entire family to do consistently throughout this challenging time period when many of us are stuck at home. I strongly recommend you knock this out every morning right after getting out of bed. Fitness is great mental and physical medicine for you and your entire family my friends!
Functional Fitness workouts for Middle School, High School, and Collegiate athlete who are stuck at home during this challenging time – Workout Demos
