1. FRI JAN 24 – 200124

    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

  2. THU JAN 23 – 200123

    Buy in: 100m shuttle (50m out/50m back) partner relay – tag off between run and crunch ankle touches until each has done both twice WOD A 8 min. AMRAP: 10 side lunge steps (5 ea. direction) 20 scissor kicks 30 flutter kicks (30 per leg) WOD B 400m run Tabata plank toe touches (start these with first runner back, other runners jump in as they return) WOD C 10 min. AMRAP: 20 hollow body rocks 50m…Read More

  3. WED JAN 22 – 200122

    Warmup Standard boot camp warm up A) Buy in Tabata Crunch ankle touches B) 15 min. partner workout: P1: Run 250m P2: Max situps switch THEN P1: Run 250m P2: Max push ups switch THEN P1: Run 100m P2: Max rail pull ups switch THEN repeat cycle from the top C) Death by Burpees (15 min.) Min. 1: Perform one burpee, rest remainder of min. Min. 2: Perform two burpees, rest remainder of min. Min, 3: Per…Read More

  4. TUE JAN 21 – 200121

    Warmup: Standard boot camp warm up A) Buy in (2-3 min.) Duck walk meet and greet Everyone spreads out, then duck walks until everyone has duck walked up to everyone else and fist bumps/shakes hands with every class member B) CONDITIONING (2-4 min.) 400m run C) STRENGTH (5:00) Tabata reverse lunges THEN 1:00 bottom of the squat hold D) CONDITIONING (10-12:00) AMRAP in 10-12:00 8 box jumps (mod: 16 …Read More

  5. MON JAN 20 – 200120

    Buy in (3 min.): 1 min. alligator walk, 1 min. crab walk, 1 min. straight arm plank WOD A (17 min.) 3 rounds of: 1 min. shuttle sprint 1 min. floor dips 1 min. 10 high knees/1 burpee combo 1 min. step ups 1 min. push ups 1 min. rest WOD B (approx. 6-7 min.) 400 min. run Tabata sit ups Start the tabata when the first runner returns, have others jump in as they arrive Cash out (4 min.): Tabata pull…Read More

  6. SAT JAN 18 – 200118

    Buy in: Tabata mountain climbers WOD A 12 min. AMRAP: 21 Squat jumps 21 Pull ups 15 Squat jumps 15 Pull ups 9 Squat jumps 9 Pull ups WOD A2 RUN TO THE HILL WOD B 8 min. partner AMRAP: P1: Bear crawl the hill P2: 10 push ups, max v-situps until switch Cash out: Tabata hollow body hold…Read More

  7. FRI JAN 15 – 200115

    Warmup Standard boot camp warm up A) Buy in Tabata mountain climbers B) CONDITIONING 12 min. AMRAP 250-meter run 10 walking lunge steps 10 Cossacks 10 prisoner good mornings 10 box step-ups C) CONDITIONING 7 minutes: 20 sec. max box jumps 20 sec. max jumping squats 20 sec. rest Go hard and fast (with good form) on work segments D) ACCESSORY: ABS 6 minutes: 20 sec. max butterfly sit-ups 20 sec. sid…Read More

  8. THU JAN 16 – 200116

    Buy in: Partner 1: 100m sprint (50m out, 50m back), Partner 2: max suitcase crunches. Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (switch places during rest time) WOD B 9 min.: 250m run 30 clapping abs (15 per side) 30 plank toe touches (15 per side) WOD C 9 min.: 20 heel to sky 20 window washer abs (10 per side) 100m run WOD D …Read More

  9. WED JAN 15 – 200115

    Buy in: 1 min. group squat hold, 400m run, squat hold until last runner returns WOD A 12 min. AMRAP: 250m run 20 mountain climbers 20 squats 20 KTE sit ups WOD B Tabata hollow body rocks WOD C 10 min. 10 pull ups 100m SPRINT (no jogging!) 10 step ups 10 wall push ups Cash out: 1/2 tabata scissor kicks, 1/2 tabata alternating opposite toe touches (lower back must leave the ground)…Read More

  10. TUE JAN 14 – 200114

    A) Buy in Run to Oak Hill (or similar distance) B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint (or similar) 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups 10 squats 20 Cossack squats (10 per side) D) ACCESSORY: ABS 4 rounds: 20s butterfly sit ups 10s rest 20s lying leg raise 10s rest E) Cash Out 5 burpees Run hill all the way to 10th Street par…Read More