1. FRI JUN 28 – 190628

    Buy in: 1 min max alligator crawl / 1 min max crab walk. WOD Teams of 3 must complete: 2400m run 240 squats 210 situps 180 pushups Exercises can be split up in any way, but teams must do the same exercise together except for runner. Only 1 runner may run at a time. 22 min time limit: Extra credit for teams that finish before time limit: AMRAP: 3 hatemakers 6 leg lifts 9 leg lift twists Cash out:…Read More

  2. THU JUN 27 – 190627

    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

  3. WED JUN 26 – 190626

    “Danielle’s Partner Party” Buy In: 2 minute partner squat hold with cross arm handgrip WOD A [12 minute time limit] Burpees & Squats Partner 1 – 10 burpees Partner 2 – 20 squats Partner 2 – 9 burpees Partner 1 – 18 squats Partner 1 – 8 burpees Partner 2 – 16 squats (Continue in this pattern until you get down to 1 burpee/2 squats) *If finished early complete AMRAP (partners…Read More

  4. TUE JUN 25 – 190625

    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 step-ups 1:00 walking lunges WOD B Run to the hill WOD C 10 min. 8 burpees 16 hollow body rocks Hill sprint Cash out: 3:00 in hollow hold, if you break the hold do sprawls for the remaining time…Read More

  5. MON JUN 24 – 190624

    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

  6. SAT JUN 22 – 190622

    A) Buy in Run to Oak Hill jumping jacks until all are here B) CONDITIONING 10 min. partner AMRAP: P1: Bear crawl the hill, 5 sit ups at top w/feet uphill P2: Trainer’s choice work (trainer will change movement every minute on the minute) C) CONDITIONING 8 min. partner AMRAP: P1: Run the hill, 5 sprawls at top P2: 10 scapular push ups, max v sit-ups D) Run entire hill E) Tabata Partner cross clap…Read More

  7. FRI JUN 21 – 190621

    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

  8. THU JUN 20 – 190620

    Buy in: Tabata suitcase crunches WOD A 12 min. AMRAP: 250m run 6 burpee broad jumps 24 leg raises WOD B 12 min. AMRAP: 24 clapping abs 18 step ups 12 alternating plank toe touches 100m run Cash out: Tabata side plank rotations w/plank hold on breaks Categories:…Read More

  9. WED JUN 19 – 190619

    Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups 250-meter run Pause at 7 min. for 30 leg raises Cash out: Tabata mountain climbers…Read More

  10. TUE JUN 18 – 190618

    Warmup Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec bottom of squat hold C) CONDITIONING 2 x AMRAP in 4:00, rest 1:00 in between 10 box jumps (mod: 10 step ups) 5 burpees over line (same motion as bar facing burpee, mod: burpee) D) ACCESSORY: C…Read More