1. THU APR 9 – 200409

    Warmup Standard boot camp warm up A) Buy in 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks B) CONDITIONING 12 min. Partner AMRAP: P1: Run 100m P2: Hollow body hold Before switching, P1 & P2: 12 partner push ups C) CONDITIONING 4 min AFAP: 10 jumping squats, 10 sprawls, 10 side plank rotations, repeat Rest 30s 4 min. AFAP: 10 candlestick get ups, 10 star jumps, 10 suitcase crunches, repeat D…Read More

  2. WED APR 8 – 200407

    A) Buy in 800m run B) CONDITIONING E2MOM (Every Two Minutes On the Minute) for 10 min. (5 rounds): 6 burpees 12 box jumps (mod: step ups) C) CONDITIONING 10 min. AMRAP: 2 Hatemakers (ea. HM is 5 push ups/20 mtn. climbers/burpee jump) 250m run 20 plank toe touches D) CORE WORK Tabata alternating opposite arm and leg raise 8 rounds of: 20s alternating opposite arm and leg raise 10s rest E) Cash o…Read More

  3. TUE APR 7 – 200407

    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

  4. MON APR 6 – 200406

    Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom of bench dip 10 pike push ups Cash out: Tabata hollow body rocks…Read More

  5. SAT APR 4 – 200404

    Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill B) 10 min. AMRAP 30 bicycle crunches Run the hill Run down 10 reverse lunge steps C) 10 min. AMRAP Quick side shuffle up the hill (stay low) 5 burpees at the top Run down 10 side plank rotations D) 400m run, plank hold until all runners return and last runner has done at least 20 sec. hold E) Cashout (if time allows) 3-6 min. trainer’…Read More

  6. FRI APR 3 – 200403

    Warmup Standard boot camp warm up A) Buy In 5 min.: Partner 1: Sprint 50m (down and back) three times Partner 2: 8 sit ups, hollow body hold switch B) CONDITIONING 12 min. AMRAP: 250m run 20 box jumps (mod.: step ups) 20 star jumps C) RUN 800m run D) CONDITIONING 4 min.: 30 sec. mountain climbers 30 sec. plank hold E) Cash out 3-6 min, as time allows: 20 sec. supermans 10 sec. rest 20 sec. v-sit u…Read More

  7. WED APR 2 – 200402

    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: 800m Run then 30 star jumps…Read More

  8. WED APR 1 – 200401

    Buy in: Tabata sprinting WOD 24 min. AMRAP: 30 Squats 30 Step ups 30 Ground thrusts 30 Knees to elbows sit ups 30 Supermans 30 Push ups 30 Star jumps 30 Pull ups 30 Burpees 30 Tuck jumps Cash out: Tabata flutter kicks…Read More

  9. TUE MAR 31 – 200331

    Buy in: 1:00 group squat hold, 20 walking lunge steps, 250-meter run, squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats 250m run WOD B 10 min. AMRAP: 15 star jumps 12 v sit-ups 9 reverse lunges per leg 100m run WOD C Tabata KTE sit ups Cash out: Bottom of squat hold (2-4 min., depending on time left)…Read More

  10. MON MAR 30 – 200330

    Warmup Standard boot camp warm up A) Buy in Tabata burpees 8 rounds of: 20sec burpees 10sec rest B) STRENGTH 4 rounds: 45sec bench/wall push ups 15 sec rest C) CONDITIONING 15 min. AMRAP: 400m run 12 Pike push ups 20 crunch ankle touches (per side) D) STRENGTH 4 rounds: 30sec Bench Dips 30sec Renegade rows 30sec supermans E) Cash out 4 rounds: 30sec straight arm plank 30sec forearm plank…Read More