1. MON DEC 2 – 191202

    Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups 20 sec. cumulative hold at top of pull up 10 pike push ups Cash out: Tabata hollow body rocks…Read More

  2. FRI NOV 29 – 191129

    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

  3. WED NOV 27 – 191127

    Warmup Standard boot camp warm up A) Buy in Tabata Crunch ankle touches B) 15 min. partner workout: P1: Run 250m P2: Max situps switch THEN P1: Run 250m P2: Max push ups switch THEN P1: Run 100m P2: Max rail pull ups switch THEN repeat cycle from the top C) Death by Burpees (15 min.) Min. 1: Perform one burpee, rest remainder of min. Min. 2: Perform two burpees, rest remainder of min. Min, 3: Per…Read More

  4. TUE NOV 26 – 191126

    Buy In: 100m high knees / 1 min max leg lifts WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter kicks Run 100 meters 100 mtn climbers At 5 and 10 minutes: 1 min opposite hand / opposite toe lifts (while in plank) WOD B Tabata bench dips WOD C 12 min AMRAP: Run 250 meters 25 situps Run 250 meters 50 Squats Run 250 meters 100 jumping jacks At 5 and 10 minutes: 1 min max side …Read More

  5. MON NOV 25 – 191125

    A) Buy in (approx 5 min) 1/2 tabata crab walk 400m run B) 10 min. AMRAP 10 bench dips 10 v sits 10 box jumps C) Tabata Burpees (4 min.) 8 rounds: 20s burpees 10s rest D) 400m run (approx. 3 min.) E) ACCESSORY: CHEST/BACK (4 min.) 4 rounds: 20sec. max scapular push ups 10sec. rest 20sec. max push ups 10sec. rest F) Cash out (3- 6 min.) 3-6 min. abs, Trainer’s cholce…Read More

  6. FRI NOV 22 – 191122

    Buy In (2:00): 1 min dive bomber pushups, 1 min bench dips WOD A 12 min AMRAP: With 3 people in a line complete the following: 1st person: Bear crawl 50m down and back. 2nd person: Jumping Jacks 3rd person: 7 situps then rest At 4 and 8 minutes: 1 min pushup hold WOD B 12 min AMRAP: 1st person: 50m high knees there, butt kicks back 2nd person: hold something! plank, squat, v-situp, ground thrust 3…Read More

  7. THU NOV 21 – 191121

    Buy in: Partner relay – Partner: sprints 50m out/50m back, Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-situps 20 rail pull ups WOD C 3 rounds of: 30 sec. max bench dips 30 sec. max box jumps 30 sec. wall push ups 30 sec. rest WOD D Tabata plank hold Cash out: 400m run…Read More

  8. WED NOV 20 – 191120

    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

  9. TUE NOV 19 – 191119

    Warmup Standard boot camp warm up A) Buy in Lunge meet and greet Everyone spreads out, then lunge walks until everyone has lunge walked up to everyone else and fist bumps/shakes hands with every class member. CATCH: you may not start by lunge walking in the same direction as the person that starts next to you. B) CONDITIONING 10 min. AMRAP: 250m run 30 sec. plank hold (ea. person counts for themse…Read More

  10. MON NOV 18 – 191118

    Buy in: Tabata high knees (advanced: hands up over head) WOD A 7 min. AMRAP: 5 push ups 10 sit ups 15 squats WOD B Tabata sprawls WOD C 6 min. AMRAP: 20 bicycle crunches 20 mountain climbers 20 jumping jacks WOD D 5 min. AMRAP: 10 alternating lunge steps 10 squat jumps 3 burpees Cash out: Tabata leg raises…Read More