1. WED OCT 31 – 181031

    Warmup Standard boot camp warm up A) BUY IN Shuttle sprints and sprawls. 4:00: Have class do continuous 100m (50m out and back) shuttle sprints (SPRINT, DON’T JOG). Stop every 20 seconds for 20 seconds of sprawls, continuing pattern until time runs out. B) CONDITIONING 3 rounds of: :45 star jumps :10 rest :45 push ups :10 rest :45 stair runs or step ups (only if no stairs) :10 rest :45 bench dip…Read More

  2. TUE OCT 29 – 181029

    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

  3. MON OCT 29 – 181029

    Warmup Standard boot camp warm up A) Partner Buy in P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times (6 min. cut-off) B) STRENGTH: TRIS/SHLD Tabata Pike Push-ups 8 rounds of: 20s Pike Push-ups 10s rest C) ACCESSORY: CHEST/BACK Alternating Tabata of Renegade Row/Push-up 4 rounds of: 20s Renegade Row (no weight)…Read More

  4. FRI OCT 26 – 181026

    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

  5. THU OCT 24 – 181024

    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

  6. WED OCT 24 – 181024

    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

  7. TUE OCT 22 – 181022

    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

  8. MON OCT 22 – 181022

    Buy in: 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run WOD A 12 min. AMRAP: 10 1-arm wall push up or rail push up (5 per arm) 10 normal push ups 250m run WOD B 10 min. AMRAP: 20-15-10-5 Pogo jumps Rail pull ups Perform 20 of each movement, 15 ea. and so on…after finishing round of 5, work your way back up the ladder WOD C 1/2 tabata pike push u…Read More

  9. FRI OCT 19 – 181019

    Buy in: 1/2 tabata reverse lunges, run 400m, 1/2 tabata star jumps WOD A 12 min. AMRAP: 10 walking lunge steps 10 Burpees 100 meter run Pause at 7 min. for 30 v-situps WOD B 10 min. AMRAP: 10 Box jumps 10 Pull Ups 100m run Pause at 7 min. for 30 leg raises Cash out: Tabata mountain climbers…Read More

  10. THU OCT 12 – 181012

    Buy in: 1 min max lunge switches / 30 second lunge hold / 30 sec lunge hold other leg WOD A 10 min AMRAP 25 squats run 250m 25 side to side mtn climbers (per side) run 400m 25 pike pushups run 250 WOD B 10 min AMRAP: 25 v-situps run 250m 25 pushups run 400m 25 sprawls run 250m WOD C 6 min AMRAP: 25 curtsy squats 50m broad jumps 25 plank pushups 50m frog jumps Cash out: 1 min hollow body rocks / 1 …Read More