Yancy Camp Workout 299

*I have some big news for Workout 300. It’s going to be a fun challenge that I’m going to open up to the public and we’ll have a scoring board up on the website. Let’s just say 300 will play a big role!:

Enjoy this one team:

4min run or climb at low end aerobic training zone effort
2min run or climb at high end aerobic training zone effort
10/100 x 4 reps
Continue repeating for a total of 10 rounds.
This one is going to get a little boring. Stay positive and knock this one out!

*Aerobic training zone effort is appx 70-80% of max HR (around 70% for low end and around 80% for high end during this workout).
*It’s very important that you tie everything together without any breaks in between.
*There’s a video in your library that explains 10/100 – The 10/100 gold standard is 10 reps but keep in mind that you’re only doing 4 reps each round for this workout. If needed, you can modify and use the lat pulldown machine for the 4 reps.

BONUS (this is a timed session)
Strict form burpees x 10
Strict form thrusters w/40lb x 10
Strict form pull-ups x 10
Continue repeating but knock reps down to 9/8/7/6/5/4/3/2/1 for the remaining 9 rounds.
*Stop the timer the moment you finish the last round.
*This was one of the challenges that was in the Yancy Camp OCR Games.
*Burpee strict form – chest must touch the ground, hands must get above head on jump (feet must leave the ground), and hips must get close to full extension during the jump.
*Thruster strict form – hold weight with a goblet squat hold, hip crease must come do to or below knee height during the squat. Hips must finish each rep in full extension and the weight must be pushed above the head with full elbow extension.