1. FRI MAY 24 – 190524

    Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping squats (GO LOW AND FAST ON THESE) :30 walking lunges :30 fast feet (FAST!!!!!) :30 rest C) CORE WORK (4 min.) 4x: 30 hollow hold :30 crunch ankle touch NO REST BETWEEN MOVEMENTS D) CONDITIONING (10 min.) …Read More

  2. THU MAY 23 – 190523

    Buy in: 1 min max lunge switches / 30 second lunge hold / 30 sec lunge hold other leg WOD A 10 min AMRAP 25 squats run 250m 25 side to side mtn climbers (per side) run 250m 25 pike pushups run 250 WOD B 10 min AMRAP: 25 v-situps run 250m 25 pushups run 250m 25 sprawls run 250m WOD C 6 min AMRAP: 25 curtsy squats 50m broad jumps 25 plank pushups 50m frog jumps Cash out: 1 min hollow body rocks / 1 …Read More

  3. WED MAY 22 – 190522

    Buy in: Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minutes, 30 hollow body rocks (30 forward and 30 backward) Cash out: Tabata bicycle sit ups (NOT bicycle crunches-lower back must leave the ground)…Read More

  4. TUE MAY 21 – 190521

    A) Buy in Tabata Suitcase crunches B) CONDITIONING 12 min. AMRAP: 40 fast feet 40 mountain climbers 250m run C) STRENGTH Tabata reverse lunges: 20sec reverse lunge 10sec rest D) CONDITIONING 400m run E) CONDITIONING 6 min. AMRAP: 12 squats 24 high knees 6 star jumps F) Cash Out Tabata v-sit ups…Read More

  5. MON MAY 20 – 190520

    Warmup Standard boot camp warm up A) Buy in Run 400m B) STRENGTH: TRI/SHLD 6 rounds of: 30sec Pike Push ups 30sec Rest C) CONDITIONING 4 min. AMRAP: 18 bench dips 6 burpees -THEN- 250m run -THEN- Repeat 4 min. AMRAP D) STRENGTH: chest/back 6 rounds of: 20sec scapular push ups 10sec rest 20sec push ups 10 sec rest E) CONDITIONING 800m run F) Cash out Tabata Bicycle Crunch…Read More

  6. SAT MAY 18 – 190518

    Buy in: Run to Oak Hill WOD A Tabata hollow body hold WOD B 10-12 min. AMRAP: 8 squats 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 10-12 min. partner AMRAP: P1: Bear crawl the hill P2: 10 suitcase crunches and then plank hold until partner tags off Cash out: Tab…Read More

  7. FRI MAY 17 – 190517

    Buy in: 1/2 tabata reverse lunges, run 400m, 1/2 tabata star jumps WOD A 12 min. AMRAP: 10 walking lunge steps 10 Burpees 100 meter run Pause at 7 min. for 30 v-situps WOD B 10 min. AMRAP: 10 Box jumps 10 Pull Ups 100m run Pause at 7 min. for 30 leg raises Cash out: Tabata mountain climbers…Read More

  8. THU MAY 16 – 190516

    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

  9. WED MAY 15 – 190515

    Warmup Standard Boot Camp warm up A) Buy in Shuttle relay: P1: 2x50m shutttle sprint (25m down and back twice) P2: max clapping abs Keep going until everyone has done everything 3 or more times. B) 10 min. AMRAP Run 400m 16 box jumps (mod: step ups) 8 frog jumps C) 800m run D) 6 min. AMRAP 5 rail pull ups 10 push ups 15 squats E) Cash out 3-6 min. trainer’s choice abs…Read More

  10. TUE MAY 14 – 190514

    Warmup Standard boot camp warm up A) Buy in 1-2x (6 min. cap) 200-250m run 30 side v-ups (15 per side) 30 jumping jacks B) CONDITIONING AMRAP in 15:00 800m run 50 mountain climbers (per side) 25 star jumps 25 squats C) ACCESSORY: CORE 2x :30 – opposite hand to toe touch (left leg) :30 – opposite hand to toe touch (right leg) 1:00 – plank hold D) CONDITIONING 6 min. AMRAP: 10 lunge switches 2…Read More