1. TUE APR 16 – 190416

    Buy in: 30s high knees, 30s butt kicks, 30s toy soldiers, 30s inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 walking lunges WOD B Run to the hill OR 250m WOD C Hill sprint OR 100m run Cash out: 3:00 in hollow hold, if you break the hold do sprawls for the remaining time…Read More

  2. MON APR 15 – 190415

    Buy in (3 min.): 1 min. alligator walk, 1 min. crab walk, 1 min. straight arm plank WOD A (18 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. 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 u…Read More

  3. FRI APR 12 – 190412

    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

  4. THU APR 11 – 190411

    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

  5. WED APR 10 – 190410

    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

  6. TUE APR 8 – 190408

    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

  7. MON APR 8 – 190408

    Warmup Standard boot camp warm up A) Buy in 400m run B) STRENGTH (part 1) EMOM for 5 minutes: 8-20 rail rows If not enough room for everyone, have half the class do part 2 at the same time, then switch C) STRENGTH (part 2) EMOM for 5 minutes: 8-20 push ups D) CONDITIONING Death by 6-8 bench dips and high knees Bench dip reps stay constant @ 6-8; high knees begin at 30 total reps and increase by 2 …Read More

  8. FRI APR 5 – 190405

    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

  9. THU APR 4 – 190403

    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

  10. WED APR 3 – 190403

    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