Yancy Camp Workout 951

Reminder team, I now offer Yancy Camp OCR Training through our Yancy Camp Train Heroic App.  If you’d like to switch over, simply cancel your membership in your PayPal account and sign-up back up for the same program through YancyCamp.com.  Once you select the program you want, it’ll take you straight to the app sign up process.  It’s a super easy transition and the new platform is SO much fun. 

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

Phase 2:
This week we’re working longer strength training sections in between your runs each round.  Remember, to improve your ability to run faster between obstacles and or functional fitness stations, you must work on your compromised running.  Periodically meshing in training sessions like this will improve your ability to quickly return to a strong tempo effort immediately after obstacle/fitness station completion.

Burpee broad jump x 20 (max effort on each jump)
Run x 1min at zone 4 above lactate threshold effort
Run x 2min at easy zone 2 effort
Run x 1min at zone 4 above lactate threshold effort
Air Bike x 25cal
Run x 1min at zone 4 above lactate threshold effort
Run x 2min at easy zone 2 effort
Run x 1min at zone 4 above lactate threshold effort
This completes 1 round.
Continue repeating for a total of 4 rounds.
*Modifications if you don’t have access to an air bike: Sled or Tank push x 50m, dead ball ground to overhead x 20 (modify with sandbag, bar, kettlebell, rock, or other weight implement if needed).

Finish w/10min run at easy zone 2 effort
*Start this run immediately after finishing the 4 rounds.

Phase 3:
Pull-up x 2 to hand position change x 24 to pull-up x 2 to static hang x 10sec
Rest x 30sec
This completes 1 round.
Continue repeating for a total of 6 rounds.