1. WED FEB 5 – 200205

    “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

  2. TUE FEB 4 – 200204

    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 (OR SIMILAR) WOD C 10 min. 8 burpees 16 hollow body rocks Hill sprint (OR SIMILAR) Cash out: 3:00 in hollow hold, if you break the hold do sprawls for the remaining time…Read More

  3. MON FEB 3 – 200203

    Warmup Standard boot camp warm up A) Buy in 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps B) STRENGTH EMOM (Every min. on the minute for 8 min. (8 rounds): 6-10 horizontal railing pull ups 6-10 push ups C) CONDITIONING AMRAP in 12:00 Hill sprint or 200-meter run 10 box jumps 10 bench dips D) ACCESSORY: ABS 3x 1:00 hollow hold 1:00 Reverse crunch w/hi…Read More

  4. FRI JAN 31 – 200131

    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

  5. THU JAN 30 – 200130

    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 250m 25 pike pushups run 250 WOD B 10 min AMRAP: 25 v-situps run 250m 25 pushups run 250m 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

  6. WED JAN 29 – 200129

    Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 30 v-situps 40 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 (approx. 6-8 min.): 800m Run then 30 star jumps…Read More

  7. TUE JAN 28 – 200128

    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 OR sprawl) D) A…Read More

  8. MON JAN 27 – 200127

    Buy in: 20 arm circles backward/20 arm circles forward THEN 3 rounds of: 30 sec hollow body rocks, 30 sec hollow body hold WOD A 12 min. AMRAP: 400-meter run 10 ea. single-arm rail or wall push ups (modification: go halfway down) 10 v sit-ups WOD B Tabata sprinting WOD C 10 min. 15 reverse crunch w/hip raise 15 bench dips 100m run Cash out: Tabata partner cross clap sit-ups…Read More

  9. SAT JAN 24 – 200124

    A) Buy in 5 min. Trainer’s Choice B) 6 min. Partner Relay P1 Run 200m P2 10 ab work (trainer choice A), 10 ab work (trainer choice B) C) 10 min. AMRAP 5 frog jumps Run 50m out and back 10 push ups D) 10 min. AMRAP 30 mountain climbers 20 jumping jacks 10 sprawls 200m run E) 1/2 Tabata Bench dips/Bench dip hold F) Cash out 4 min. Trainer’s choice abs…Read More

  10. FRI JAN 24 – 200124

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