1. FRI AUG 30 – 190830

    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

  2. THU AUG 29 – 190829

    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

  3. WED AUG 28 – 190828

    Buy in: Run 400m WOD A 10 min. AMRAP: Run 100m 10 box jumps (mod: step ups) 10 wall push ups WOD B 12 min. AMRAP: 40 mountain climbers (per side) 30 clapping abs 20 walking lunges 10 bench dips 100m run WOD C 6 min. AMRAP: 10 suitcase crunches 10 supermans 10 side v ups left side 10 side v-sit ups right side Cash out: Tabata scissor kicks…Read More

  4. TUE AUG 27 – 190827

    Buy in: 400m run WOD A 4 rounds of: 20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold then Run 250m, rest exactly 2 min, then proceed to WOD B WOD B 4 rounds of: 20 sec max v-situps 10 sec hollow body hold 20 sec max supermans 10 sec superman hold then Run 250m, rest exactly 2 min, then proceed to WOD C WOD C 4 rounds of: 20 sec max 50m shuttle sprin…Read More

  5. MON AUG 26 – 190826

    Buy in: 20 arm circles backward/20 arm circles forward THEN 3 rounds of: 30 sec hollow body rocks, 30 sec hollow body hold WOD A 12 min. AMRAP: 400-meter run 10 ea. single-arm rail or wall push ups (modification: go halfway down) 10 v sit-ups WOD B Tabata sprinting WOD C 10 min. 15 reverse crunch w/hip raise 15 bench dips 100m run Cash out: Tabata partner cross clap sit-ups…Read More

  6. SAT AUG 24 – 190824

    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 AUG 23 – 190823

    Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A 5 min AMRAP: 15 lunge steps 15 squats WOD B 5 min AMRAP: 15 situps 15 plank pushups WOD C 5 min AMRAP: 100m run 15 jumping jacks WOD D 5 min AMRAP: 10 lunge steps 10 squats 10 situps 10 plank pushups 10 jumping jacks Cash out: Tabata KTE situps / 2 leg lifts on breaks for more work!…Read More

  8. THU AUG 22 – 190822

    Buy In: Tabata Tuck Jumps WOD A 12 min. AMRAP: 5 Burpee Broad Jumps 10 Plank Pushups 15 Fire Hydrants (per leg) 20 v-situps At 11, 7 & 3 min. to go – everyone must complete 50 hands above head straight leg calf jumps. WOD B 8 min. AMRAP: Run 250m 10 leg lifts 20 ground thrusts 30 bicycle crunches Cash Out: 800m Run then 30 star jumps…Read More

  9. WED AUG 21 – 190821

    A) Buy in Tabata mountain climbers B) CONDITIONING 8-round Tabata push ups -rest 1:00 – 8-round Tabata railing pull up (1/2 of group may start on pull ups if not enough room for everyone to do pull ups at same time.) C) ACCESSORY: shoulders/core 6 min.: 30 sec. max pike push ups 30 sec. plank hold 30 sec. hollow body hold D) CONDITIONING 10 min. AMRAP: 100-meter backward/forward shuttle run (50m…Read More

  10. TUE AUG 20 – 190820

    Warmup Standard Boot Camp warm up A) Buy in EMOM for 5 min. (5 rounds): 10 jumping squats rest remainder of ea. minute B) 12 min. AMRAP 20 squats 20 prisoner good mornings 20 side v-sit ups (10 ea. side) 20 butterfly sit-ups C) 12 min. AMRAP 10 broad jumps 20 step ups 30 lunge steps (up incline if possible) D) Cash out 4 rounds of: 20 sec. suitcase crunches 10 sec. rest 20 sec. superman hold 10 se…Read More