{"id":31349,"date":"2021-01-18T05:00:04","date_gmt":"2021-01-18T05:00:04","guid":{"rendered":"https:\/\/www.wacoca.com\/life\/31349\/"},"modified":"2021-01-18T05:00:04","modified_gmt":"2021-01-18T05:00:04","slug":"boot-camp-1-16-2021withme-superset-amraps-and-pyramid-hiit","status":"publish","type":"post","link":"https:\/\/www.wacoca.com\/life\/31349\/","title":{"rendered":"Boot Camp 1-16-2021#withme Superset AMRAPs and Pyramid HIIT"},"content":{"rendered":"<p><iframe loading=\"lazy\"  width=\"580\" height=\"385\" src=\"https:\/\/www.youtube.com\/embed\/PvDw0vlt4n0\" frameborder=\"0\" allowfullscreen><\/iframe><br \/>\n<br \/>\n~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<br \/>\nYou can now find me on Patreon, if you wish, please feel free to support my efforts:<\/p>\n<p>http:\/\/www.patreon.com\/McLaneFitness<\/p>\n<p>New Short and Effective weight Training Workouts on my Patreon Page!!  Check it Out!<\/p>\n<p>www.mclanefitness.com<br \/>\nInstagram: @mclanefitness<br \/>\nFacebook: https:\/\/www.facebook.com\/mclanefitness\/<\/p>\n<p>~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<br \/>\nBoot Camp 1-16-2021#withme Superset AMRAPs and Pyramid HIIT<\/p>\n<p>Warm Up 3 Min: Increasing Reps by 2<br \/>\nWalkout 2 Push Ups 2 Pike Glute Raises\/Leg walk back 2 Squats <\/p>\n<p>4 Min AMRAP \u2013<br \/>\n4 Clean &#038; Presses &#038; 4 Step Ups\/leg<\/p>\n<p>10 Min HIIT \u2013 remove an exercise each Round DB\/KB\/DB\/BW<br \/>\nBurpee Clean<br \/>\nAlt Swing Catch Thruster<br \/>\nKneel Snatch Clean &#038; Press Pause Windmill<br \/>\n3 Skaters SL Burpee<\/p>\n<p>4 Min AMRAP \u2013<br \/>\n4 Plank Push Up Row &#038; 4 Squat to Deadlift<\/p>\n<p>10 Min HIIT<br \/>\nClose Grip Press Pullover Leg Raise<br \/>\nPlank Hop Deadlift<br \/>\nGet Up Lateral Step Up<br \/>\nSL Walkout Push Up Plank Hop Hitch Switch<\/p>\n<p>4 Min AMRAP \u2013<br \/>\n4 Upright Row Press &#038; 4 Dead Stop Static Lunges\/leg<\/p>\n<p>10 Min HIIT<br \/>\nClean Offset SA Press Reverse Lunge<br \/>\nStag SLDL to squat Stag SLDL<br \/>\nAlt Single Arm Snatch Slow Negative<br \/>\nHamstring Walk Out<\/p>\n<p>4 Min AMRAP \u2013<br \/>\n4 4 Alt Swing Catch Squat<\/p>\n<p>Finisher: 10 Push Ups<br \/>\n10 Sumo Dead Stop Deadlift<br \/>\n8,10 Reset Swings<br \/>\n6, 8, 10 Curl &#038; Arnold Press<br \/>\n4, 6, 8, 10 Overhead to Ground Plank Hop<\/p>\n<p>~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<br \/>\nLoops Bands:<br \/>\n<iframe loading=\"lazy\" title=\"WODBand Resistance Band for Legs &amp; Butt - Hip Booty Circle Band (Red Non Slip, Medium - 13.5&quot; Loop)\" type=\"text\/html\" width=\"770\" height=\"550\" frameborder=\"0\" allowfullscreen style=\"max-width:100%\" src=\"https:\/\/read.amazon.com\/kp\/card?preview=inline&#038;linkCode=kpd&#038;ref_=k4w_oembed_XKQULMKdfHbF8T&#038;asin=B072Q5ZD22&#038;tag=kpembed-20\"><\/iframe><\/p>\n<p>Light Resistance Band:<br \/>\n<iframe loading=\"lazy\" title=\"POWER GUIDANCE Pull Up Assist Bands - Stretch Resistance Band - Mobility Band - Powerlifting Bands - by Perfect for Body Stretching, Powerlifting, Resistance Training (Red)\" type=\"text\/html\" width=\"770\" height=\"550\" frameborder=\"0\" allowfullscreen style=\"max-width:100%\" src=\"https:\/\/read.amazon.com\/kp\/card?preview=inline&#038;linkCode=kpd&#038;ref_=k4w_oembed_VIdvOiKVVOijG0&#038;asin=B018K44B52&#038;tag=kpembed-20\"><\/iframe><\/p>\n<p>Medium Resistance Band:<br \/>\n<iframe loading=\"lazy\" title=\"POWER GUIDANCE Pull Up Assist Bands - Stretch Resistance Band - Mobility Band - Powerlifting Bands - by Perfect for Body Stretching, Powerlifting, Resistance Training (Black)\" type=\"text\/html\" width=\"770\" height=\"550\" frameborder=\"0\" allowfullscreen style=\"max-width:100%\" src=\"https:\/\/read.amazon.com\/kp\/card?preview=inline&#038;linkCode=kpd&#038;ref_=k4w_oembed_ewtuQVSrtpjlaS&#038;asin=B018JZZ4BC&#038;tag=kpembed-20\"><\/iframe><\/p>\n<p>My Amazon Favorites:<br \/>\nhttps:\/\/a.co\/h8OgkfR<\/p>\n<p>Please Support my page: Like, Share, and<br \/>\nSubscribe!!!<\/p>\n<p>You can now find me on Patreon, if you wish, please feel free to support my efforts:<\/p>\n<p>http:\/\/www.patreon.com\/McLaneFitness<\/p>\n<p>New Short and Effective weight Training Workouts on my Patreon Page!!  Check it Out!<br \/>\n~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<\/p>\n<p>*Disclaimer &#8211; You should be in good physical condition to be able to participate in these exercises. I am not a medical care provider, please consult with your physician before starting any exercise program.  You should understand that when participating in any exercise program, that there is the possibility of injury .  If you engage in this exercise, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge mclanefitness.com from any and all claims or causes of action, known or unknown, arising out of mclanefitness.com&#8217;s negligence.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ You can now find me on Patreon, if you wish, please feel free to support my<\/p>\n","protected":false},"author":2,"featured_media":31350,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[53688,53690,53693,53691,27363,8013,53694,2037,53687,53686,53685,53692,53695,53696,53689,43946,2657],"class_list":{"0":"post-31349","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hand-care","8":"tag-amrap","9":"tag-boot-camp","10":"tag-burpees","11":"tag-dumbbells","12":"tag-exercise","13":"tag-fitness","14":"tag-functional","15":"tag-hand-cream","16":"tag-high-intensity-interval-training","17":"tag-hiit","18":"tag-home-workout","19":"tag-kettlebells","20":"tag-met-con","21":"tag-metabolic-conditioing","22":"tag-reps","23":"tag-strength","24":"tag-three---ac-r"},"share_on_mastodon":{"url":"","error":""},"_links":{"self":[{"href":"https:\/\/www.wacoca.com\/life\/wp-json\/wp\/v2\/posts\/31349","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.wacoca.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.wacoca.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.wacoca.com\/life\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.wacoca.com\/life\/wp-json\/wp\/v2\/comments?post=31349"}],"version-history":[{"count":0,"href":"https:\/\/www.wacoca.com\/life\/wp-json\/wp\/v2\/posts\/31349\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.wacoca.com\/life\/wp-json\/wp\/v2\/media\/31350"}],"wp:attachment":[{"href":"https:\/\/www.wacoca.com\/life\/wp-json\/wp\/v2\/media?parent=31349"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.wacoca.com\/life\/wp-json\/wp\/v2\/categories?post=31349"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.wacoca.com\/life\/wp-json\/wp\/v2\/tags?post=31349"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}