1. MON FEB 17 – 200217

    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

  2. SAT FEB 15 – 200215

    Buy in: Run to Oak Hill WOD A Tabata hollow body hold WOD B 10-12 min. AMRAP: 8 squats Sprint the hill (run to even with first large tree to the left) At the top, 8 incline sprawls Log roll down (just kidding, run down) WOD C Tabata cross clap push ups w/partner WOD D 10-12 min. partner AMRAP: P1: Bear crawl the hill P2: 10 suitcase crunches and then plank hold until partner tags off Cash out: Tab…Read More

  3. FRI FEB 14 – 200214

    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 100m run C…Read More

  4. THU FEB 13 – 200213

    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: 800m Run then 30 star jumps…Read More

  5. WED FEB 12 – 200212

    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 :15 rest :45 push ups :15 rest :45 stair runs or step ups (only if no stairs) :15 rest :45 bench dip…Read More

  6. TUE FEB 11 – 200211

    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

  7. MON FEB 10 – 200210

    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

  8. SAT FEB 8 – 200208

    Buy in: Tabata clapping abs WOD A 10 min. AMRAP: Run 250m 16 plank toe touches (8 per side) 16 walking lunge steps (8 per leg) WOD B Tabata partner cross clap sit ups WOD C 10 min. AMRAP Run up and down stairs and around circle 10 rail push ups 10 rail pull ups WOD D 3 min. squat hold Burpees for any time left if you break the squat Cash out: Tabata of hollow rocks and hollow holds (alternate ever…Read More

  9. FRI FEB 7 – 200207

    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 FEB 6 – 200206

    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