1. WED SEP 4 – 190904

    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

  2. TUE SEP 3 – 190903

    Buy in: 5 min: 60 hands overhead high knees, 20 step ups (10 per leg) WOD A Tabata Reverse lunge WOD B 15 min. AMRAP: 10 burpees 20 box jumps (mod: jumping squats) 250m run WOD C Tabata Bear crawl Cash out: Tabata Crunch ankle touches…Read More

  3. MON OCT 8 – 181008

    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 Cash out: Tabata partner cross clap sit-ups…Read More

  4. FRI OCT 5 – 181005

    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

  5. THU OCT 4 – 181004

    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

  6. WED OCT 3 – 181003

    Warmup Standard Boot Camp warm up A) Buy in Shuttle relay: P1: 2x50m shutttle sprint (25m down and back twice) P2: max clapping abs Keep going until everyone has done everything 3 or more times. B) 10 min. AMRAP Run 400m 16 box jumps (mod: step ups) 8 frog jumps C) 800m run D) 6 min. AMRAP 5 rail pull ups 10 push ups 15 squats E) Cash out 3-6 min. trainer’s choice abs…Read More

  7. TUE OCT 2 – 181002

    Warmup Standard boot camp warm up A) Buy in 1-2x (6 min. cap) 200-250m run 30 side v-ups (15 per side) 30 jumping jacks B) CONDITIONING AMRAP in 15:00 400m run 50 mountain climbers (per side) 25 star jumps 25 squats C) ACCESSORY: CORE 2x :30 – opposite hand to toe touch (left leg) :30 – opposite hand to toe touch (right leg) 1:00 – plank hold D) CONDITIONING 6 min. AMRAP: 10 lunge switches 2…Read More

  8. MON OCT 1 – 181001

    Buy in: 1 min. alligator walk, 1 min. crab walk, 1 min. straight arm plank WOD A 3 rounds of: 1 min. shuttle sprint 1 min. floor dips 1 min. 10 high knees/1 burpee combo 1 min. step ups 1 min. push ups 1 min. rest WOD B 400 min. run Tabata sit ups Start the tabata when the first runner returns, have others jump in as they arrive Cash out: Tabata pull ups/trainer choice abs switch between pull ups…Read More

  9. FRI SEP 28 – 180927

    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

  10. THU SEP 27 – 180927

    Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks C) 8 min. AMRAP 5 burpee tuck jumps 10 plank toe touches 100m run D) 4 rounds :30 ea. of: Hollow body hold Crunch ankle touches KTE sit ups E) Cash out 400m run Plank hold…Read More