12-06-2018 YiQi Bootcamp

YiQi – Bootcamp

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Warm-up

2 Rounds:

10 PVC Good Mornings

8-10 Baby Squats

10 (e/s) Arm Circles

5 (e/s) Thoracic Rotations

Skills & Strength

Tabata #1

Sumo Stance Single KB Deadlifts

KB Swings

*Rest 2 Minutes

Tabata #2

Front Plank

Dead Bugs

Movement Improvement

Med Ball Cleans

Metcon (AMRAP – Reps)

4 Rounds:

1:00 KB Suitcase Carry

1:00 Med Ball Cleans

1:00 Single Skips / Double Unders

1:00 Rest

*Rest 1 Minute Between Rounds

Warm-up

2 Rounds:

12 KB Swings

6 KB/DB Deadlifts

6 Piller to Plank

Skills & Strength

AMRAP 8 Minutes:

– Kettlebell Drag x 5 reps/ arm

– Renegade Row x 5 reps / arm

– Double Suitcase Deadlift x 5 reps

– Farmer Carry x 5 steps

Metcon (AMRAP – Reps)

3 Sets For Max Reps:

60 seconds of Med-Ball Cleans

60 seconds of Rest

60 seconds of KB Swings

60 seconds of Rest

60 seconds of Double Unders/Singles

60 seconds of Rest

60 seconds of Burpees

60 seconds of Rest

Posted in: WOD