1. WED DEC 4 – 181204

    A) Buy in Tabata mountain climbers B) CONDITIONING 8-round Tabata push ups -rest 1:00 – 8-round Tabata railing pull up (1/2 of group may start on pull ups if not enough room for everyone to do pull ups at same time.) C) ACCESSORY: shoulders/core 6 min.: 30 sec. max pike push ups 30 sec. plank hold 30 sec. hollow body hold D) CONDITIONING 10 min. AMRAP: 100-meter backward/forward shuttle run (50m…Read More

  2. TUE DEC 4 – 181104

    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 B) CONDITIONING 10 min. AMRAP: 250m run 30 sec. plank hold (ea. person counts for themselves) 40 mountain climbers C) STRENGTH Bottom to bottom tabata squats: 8 rounds of: 20s squats 10s squat…Read More

  3. MON DEC 3 – 181202

    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

  4. SAT DEC 1 – 181201

    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

  5. FRI NOV 30 – 181130

    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

  6. THU NOV 29 – 181109

    Buy in: Partner 1: 100m sprint (50m out, 50m back), Partner 2: max suitcase crunches. Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (switch places during rest time) WOD B 9 min.: 250m run 30 clapping abs (15 per side) 30 plank toe touches (15 per side) WOD C 9 min.: 20 heel to sky 20 window washer abs (10 per side) 100m run WOD D …Read More

  7. TUE NOV 27 – 181127

    Warmup Standard Boot Camp warm up A) Buy in EMOM for 5 min. (5 rounds): 10 jumping squats rest remainder of ea. minute B) 12 min. AMRAP 20 squats 20 prisoner good mornings 20 side v-sit ups (10 ea. side) 20 butterfly sit-ups C) 12 min. AMRAP 10 broad jumps 20 step ups 30 lunge steps (up incline if possible) D) Cash out 4 rounds of: 20 sec. suitcase crunches 10 sec. rest 20 sec. superman hold 10 se…Read More

  8. MON NOV 26 – 181126

    Warmup Standard boot camp warm up A) Buy in Run 400m B) STRENGTH: TRI/SHLD 6 rounds of: 30sec Pike Push ups 30sec Rest C) CONDITIONING 4 min. AMRAP: 18 bench dips 6 burpees -THEN- 250m run -THEN- Repeat 4 min. AMRAP D) STRENGTH: chest/back 6 rounds of: 20sec scapular push ups 10sec rest 20sec push ups 10 sec rest E) CONDITIONING 800m run F) Cash out Tabata Bicycle Crunch…Read More

  9. FRI NOV 23 – 181123

    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

  10. WED NOV 21 – 181121

    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