Yancy Camp Workout 1020
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
7th Annual Yancy Camp 12 Days of Christmas
On the 1st day of Christmas my true love sent to me – 1 20m fwd/bwd bear crawl (5m down & back x 2)
On the 2nd day of Christmas my true love sent to me – 2 pull-ups
On the 3rd day of Christmas my true love sent to me – 3 burpee broad jumps
On the 4th day of Christmas my true love sent to me – 4 thrusters (60/40 or heavier)
On the 5th day of Christmas my true love sent to me – 5 weighted burpees (60/40 or heavier)
On the 6th day of Christmas my true love sent to me – 6 weighted step-ups (60/40 or heavier & 20″ or higher)
On the 7th day of Christmas my true love sent to me – 7 ground to overheads (60/40 or heavier)
On the 8th day of Christmas my true love sent to me – 8 hand release push-ups
On the 9th day of Christmas my true love sent to me – 9 weighted sit-ups (20/14 or heavier)
On the 10th day of Christmas my true love sent to me – 10 plank w/shoulder taps
On the 11th day of Christmas my true love sent to me – 11 bicep curls (60/40 or heavier)
On the 12th day of Christmas my true love sent to me – 12 hundred meters of running
Have some fun with this one all you rockstars! It has ben an amazing year and this is going to be an awesome drop of the hammer to wrap up a great 2022. Not that it’ll be your last session or anything but we have fun with 12 days every year and this one promises to leave you smiling with soreness for a few days.
Knock it out just like the song is sang! If you complete it as written, you’ll have an official score and I’d love to see how you do in a social media post. Tag me and let’s have some fun with this one! If you tie it together and knock it out as fast as possible, it’s going to leave you completely turned inside out and who doesn’t love that every now and then!
Much love – Coach Yancy
Finish with a 20min run at zone 2 effort (not included in your 12 days time)
