Yancy Camp OCR Entry Level Workout 196

Yancy’s Daily Dose of Awesome – 101 (I need your help)

Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot

Phase 2:
Just like last week for this workout, I’m giving you a change to see it exactly how it’s written for the Premier OCR Program. Please make sure you scale it down if necessary (cut it half for example – 14 rounds instead of 27).
We’re extending the running distance by a little more than 30% this week compared to last weeks 54/270 workout.
*Make sure you have 14 coins, poker chips, small rocks, or some other round completion markers.
*You’ll need a 130 meter long running area (field, track, or other as flat as possible running area)
Run 130m
Complete 5 burpees
Run 130ym (back to your start line)
Complete 5 burpees – move one of your 27 markers to a “completed” pile
This completes 1 round.
Continue repeating for a total of 14 rounds (130m run x 28 & 270 burpees)
*Get creative with your round completion markers. I’d love to see what you use on an Instagram post.
*Total running distance is appx 7000m.

Phase 3:
Farmer’s carry x 40m (10m down & back x 2)
Start timer
Bar static hang until forced to drop
Stop timer
This completes 1 round.
Continue repeating until you have completed 3min of static hang time
*Stop after finishing 7 rounds if you haven’t completed 3min of static hang time.
*Recommended farmer’s carry weight – men 50lb each hand & women 35lb each hand