07-01-2019 Bootcamp YiQi

YiQi – Bootcamp

View Public Whiteboard

Warm-up

1 Round – each at :30s – :45s – But follow the coach all together

Butt Kicks

High Knees

Side to Side Lunge Stretch

Air Squats @ tempo 32X1

Piller to Plank

World’s Greatest Stretch

Skills & Strength

Every 2:00 x 3 Sets (18 min):

Station 1 – 2xDB Front Squat x 4-6 reps @ 32X1 tempo

Station 2 – 100m Farmer’s Walk (stop sign maybe)

Station 3 – Star Plank Roll-overs x :60s | or :30s Side Plank (each side)

*Space/Equipment – Pair up and start at different stations

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

20 KB Swings

20 Air Squats

200 Meter Run
Notes:

– Keep the KB Swings and Air Squats to 1-2 sets. Treat them like any other lift, so more rest between and bigger sets.

Scaled: 100m Run and 100m Walk back

Posted in: WOD