1. SAT MAY 30 – 200530

    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

  2. FRI MAY 29 – 200529

    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

  3. THU MAY 28 – 200528

    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

  4. WED MAY 27 – 200527

    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

  5. TUE MAY 26 – 200526

    Standard warm up (about 4 min.) Buy In (2 min.): 1 min jumping jacks / 1 min hands up high knees WOD A (19 min.) 19 min AMRAP: 4 Hate Makers (One HM = 5 push ups + 20 mtn. climbers + 1 jump w/clap overhead) 12 Box Jumps 16 v-situps This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m. Once Partner #2 returns from the run, Partner #1 will begin their 400…Read More

  6. SAT MAY 23 – 200523

    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 MAY 22 – 200522

    Buy in: Run to Oak Hill (or similar distance), then Tabata Spider-Man lunges WOD A 15:00 AMRAP: Hill sprint (or similar) 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

  8. THU MAY 21 – 200521

    Warmup Standard boot camp warm up A) Buy in 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks B) CONDITIONING 12 min. Partner AMRAP: P1: Run 100m P2: Hollow body hold Before switching, P1 & P2: 12 partner push ups C) CONDITIONING 4 min AFAP: 10 jumping squats, 10 sprawls, 10 side plank rotations, repeat Rest 30s 4 min. AFAP: 10 candlestick get ups, 10 star jumps, 10 suitcase crunches, repeat D…Read More

  9. WED MAY 20 – 200520

    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

  10. TUE MAY 19 – 200519

    A) Buy in Run to Oak Hill B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups 10 squats 20 Cossack squats (10 per side) D) ACCESSORY: ABS 4 rounds: 20s butterfly sit ups 10s rest 20s lying leg raise 10s rest E) Cash Out 5 burpees Run hill all the way to 10th Street park path 5 burpees Run back (all do b…Read More