1. MON JUL 13 – 200713

    Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps A) STRENGTH EMOM (Every min. on the minute for 8 min. (8 rounds): 5-10 horizontal railing pull ups (sub: scapular push ups) 5-10 push ups B) CONDITIONING AMRAP in 12:00 Hill sprint or 200-meter run 10 box jumps 10 bench dips C) ACCESSORY: ABS 3x 1:00 hollow hold 1:00 Reverse crunch w/hip raise Cas…Read More

  2. SAT JUL 11 – 200711

    Buy in: Tabata Top to Top pushups WOD #1 (16 min.) 12 min AMRAP: 10 squats Bear Crawl the Hill 5 incline situps Run 400m at halfway mark. At end of WOD – tabata mtn climbers WOD #2 (16 min.) 12 min AMRAP: 3 Hatemakers Lunge up the hill Side lunge down the hill Run 250m at 6 min to go At end of WOD, tabata flutter kicks Cash out: 5 min. abdominal work (trainer’s choice)…Read More

  3. FRI JUL 10 – 200710

    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

  4. THU JUL 9 – 200709

    Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 20 v-situps 10 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

  5. WED JUL 8 – 200708

    A) Buy in Tabata mountain climbers B) CONDITIONING 8-round Tabata push ups -rest 1:00 – 8-round Tabata railing pull up OR renegade rows (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…Read More

  6. TUE JUL 7 – 200707

    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

  7. MON JUL 6 – 200706

    Buy in: Tabata hollow body hold WOD A Tabata sit ups THEN 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

  8. SAT JUL 4 – 200704

    Buy in: Tabata Reverse Crunch WOD A (chest/back) 10 min. AMRAP: 8 plyometric push ups 8 rail pull ups 100m run WOD B Tabata Lying Leg Raise WOD C (TRIS/SHLD) 12 min. AMRAP: 10 bench dips 10 pike push ups 50m run WOD C Run 400m Cash out: Tabata V sit-ups…Read More

  9. FRI JUL 3 – 200703

    Buy in: Run to Oak Hill, then Tabata Spider-Man lunges WOD A 15:00 AMRAP: Hill sprint 20 walking lunge steps 10 jumping squats At 10:00 and 5:00 to go, pause to do 8 burpees, continue where left off WOD B 8:00 AMRAP: 10 hollow body rocks 20 butterfly sit ups 100m SPRINT Cash out: Tabata star jumps…Read More

  10. THU JUL 2 – 200702

    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