1. FRI NOV 22 – 191122

    Buy In (2:00): 1 min dive bomber pushups, 1 min bench dips WOD A 12 min AMRAP: With 3 people in a line complete the following: 1st person: Bear crawl 50m down and back. 2nd person: Jumping Jacks 3rd person: 7 situps then rest At 4 and 8 minutes: 1 min pushup hold WOD B 12 min AMRAP: 1st person: 50m high knees there, butt kicks back 2nd person: hold something! plank, squat, v-situp, ground thrust 3…Read More

  2. THU NOV 21 – 191121

    Buy in: Partner relay – Partner: sprints 50m out/50m back, Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-situps 20 rail pull ups WOD C 3 rounds of: 30 sec. max bench dips 30 sec. max box jumps 30 sec. wall push ups 30 sec. rest WOD D Tabata plank hold Cash out: 400m run…Read More

  3. WED NOV 20 – 191120

    Buy in: Run 400m WOD A 10 min. AMRAP: Run 100m 10 box jumps (mod: step ups) 10 wall push ups WOD B 12 min. AMRAP: 40 mountain climbers (per side) 30 clapping abs 20 walking lunges 10 bench dips 100m run WOD C 6 min. AMRAP: 10 suitcase crunches 10 supermans 10 side v ups left side 10 side v-sit ups right side Cash out: Tabata scissor kicks…Read More

  4. TUE NOV 19 – 191119

    Warmup Standard boot camp warm up A) Buy in Lunge meet and greet Everyone spreads out, then lunge walks until everyone has lunge walked up to everyone else and fist bumps/shakes hands with every class member. CATCH: you may not start by lunge walking in the same direction as the person that starts next to you. B) CONDITIONING 10 min. AMRAP: 250m run 30 sec. plank hold (ea. person counts for themse…Read More

  5. MON NOV 18 – 191118

    Buy in: Tabata high knees (advanced: hands up over head) WOD A 7 min. AMRAP: 5 push ups 10 sit ups 15 squats WOD B Tabata sprawls WOD C 6 min. AMRAP: 20 bicycle crunches 20 mountain climbers 20 jumping jacks WOD D 5 min. AMRAP: 10 alternating lunge steps 10 squat jumps 3 burpees Cash out: Tabata leg raises…Read More

  6. SAT NOV 16 – 191116

    Buy in: Run to Oak Hill WOD A Tabata hollow body hold WOD B 10 min. AMRAP: Sprint the hill (run to even with first large tree to the left) At the top, 8 incline sprawls Log roll down (just kidding, run down) WOD C Tabata cross clap push ups w/partner WOD D 10 min. partner AMRAP: P1: Bear crawl the hill P2: 10 suitcase crunches and then plank hold until partner tags off Cash out: Tabata cross clap …Read More

  7. FRI NOV 15 – 191115

    Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A 5 min AMRAP: 15 lunge steps 15 squats WOD B 5 min AMRAP: 15 situps 15 plank pushups WOD C 5 min AMRAP: 100m run 15 jumping jacks WOD D 5 min AMRAP: 10 lunge steps 10 squats 10 situps 10 plank pushups 10 jumping jacks Cash out: Tabata KTE situps / 2 leg lifts on breaks for more work!…Read More

  8. THU NOV 14 – 191114

    Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks C) 8 min. AMRAP 5 burpee tuck jumps 10 plank toe touches 100m run D) 4 rounds :30 ea. of: Hollow body hold Crunch ankle touches KTE sit ups E) Cash out 400m run Plank hold…Read More

  9. WED NOV 13 – 191113

    Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups 250-meter run Pause at 7 min. for 30 leg raises Cash out: Tabata mountain climbers…Read More

  10. TUE NOV 12 – 191112

    Warmup Standard Boot Camp warm up A) Buy in EMOM for 5 min. (5 rounds): 10 jumping squats rest remainder of ea. minute B) 12 min. AMRAP 20 squats 20 prisoner good mornings 20 side v-sit ups (10 ea. side) 20 butterfly sit-ups C) 12 min. AMRAP 10 broad jumps 20 step ups 30 lunge steps (up incline if possible) D) Cash out 4 rounds of: 20 sec. suitcase crunches 10 sec. rest 20 sec. superman hold 10 se…Read More