1. TUE MAY 12 – 200512

    Warmup Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec bottom of squat hold C) CONDITIONING 2 x AMRAP in 4:00, rest 1:00 in between 10 box jumps (mod: 10 step ups) 5 burpees over line (same motion as bar facing burpee, mod: burpee OR sprawl) D) A…Read More

  2. MON MAY 10 – 200510

    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

  3. SAT MAY 9 – 200509

    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

  4. FRI MAY 8 – 200508

    Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 scissor kicks 20 side plank rotations Cash out: 3 min. stair runs…Read More

  5. THU MAY 6 – 200506

    Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) 20 step ups THEN (after 12 min., without break) 1 min. group squat hold WOD B 18-15-12-9-6 of: Walking lunges each leg jumping squats 100-meter run between rounds 15 minute cutoff, if finished before cutoff, go to the round of 9 and work back up Ca…Read More

  6. WED MAY 6 – 200506

    Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 30 v-situps 40 Plank Pushups At 11, 7 & 3 min. to go – everyone must complete 50 hands above head straight leg calf jumps. WOD B 6 min. AMRAP: Run 250m 10 leg lifts 20 ground thrusts 30 bicycle crunches Cash Out (approx. 6-8 min.): 800m Run then 30 star jumps…Read More

  7. TUE MAY 5 – 200505

    Buy in: 30s high knees, 30s butt kicks, 30s toy soldiers, 60s inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 walking lunges WOD B Run to the hill OR 250mWOD C 3 rounds: :30 Cossack squats :30 Step ups :30 Lunge switches WOD D Hill sprint OR 100m run WOD E 1/2 tabata flutter kicks 1/2 tabata Russian twists Cash out: 3:00 in hollow hold, if you break the hold do sprawls for the remai…Read More

  8. MON MAY 4 – 200504

    Warmup Standard boot camp warm up A) Partner Buy in P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times (6 min. cut-off) B) STRENGTH: TRIS/SHLD Tabata Pike Push-ups 8 rounds of: 20s Pike Push-ups 10s rest C) ACCESSORY: CHEST/BACK Alternating Tabata of Renegade Row/Push-up 4 rounds of: 20s Renegade Row (no weight)…Read More

  9. SAT MAY 2 – 200502

    Warmup Standard Boot Camp warm up A) Buy in 5 min. Trainer’s Choice B) 6 min. Partner Relay P1 Run 200m P2 10 suitcase crunches, hollow body hold C) 10 min. AMRAP 5 frog jumps Run 50m out and back 10 push ups D) 10 min. AMRAP 30 mountain climbers 20 jumping jacks 10 sprawls 200m run E) 1/2 Tabata Bench dips/Bench dip hold F) Cash out 4 min. Trainer’s choice abs…Read More

  10. FRI MAY 1 – 200501

    Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps (go for maximum height on ea. jump) 8 v sit ups 8 second squat hold WOD B 8 min. AMRAP: 16 step ups 16 reverse lunges 50m sprint WOD C 12 min. AMRAP: PARTNER 1: 400m run PARTNER 2: 30 crunch ankle touches (15 per side), 15 star jumps *start with 30 crunch ankle tou…Read More