1. WED JAN 23 – 190123

    Buy in: Tabata sprinting WOD 24 min. AMRAP: 30 Squats 30 Step ups 30 Ground thrusts 30 Knees to elbows sit ups 30 Supermans 30 Push ups 30 Star jumps 30 Pull ups 30 Burpees 30 Tuck jumps Cash out: Tabata flutter kicks…Read More

  2. TUE JAN 22 – 190122

    Buy In: 1 min jumping jacks / 1 min hands up high knees WOD A 19 min AMRAP: 4 hate makers 12 Box Jumps 16 v-situps This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m. Once Partner #2 returns from the run, Partner #1 will begin their 400m, while Partner #2 continues work wherever #1 left off. Every 5 min, complete 3 high knee sprawls (10 high knees + 1…Read More

  3. MON JAN 21 – 190121

    Warmup Standard boot camp warm up A) Buy in Tabata burpees 8 rounds of: 20sec burpees 10sec rest B) STRENGTH 4 rounds: 45sec bench/wall push ups 15 sec rest C) CONDITIONING 15 min. AMRAP: 400m run 12 Pike push ups 20 crunch ankle touches (per side) D) STRENGTH 4 rounds: 30sec Bench Dips 30sec Renegade rows 30sec supermans E) Cash out 4 rounds: 30sec straight arm plank 30sec forearm plank…Read More

  4. SAT JAN 18 – 190118

    Buy in: Run to Oak Hill, then Tabata Spider-Man lunges WOD A 15:00 AMRAP: Hill sprint 20 walking lunge steps 10 jumping squats At 10:00 and 5:00 to go, pause to do 8 burpees, continue where left off WOD B 8:00 AMRAP: 10 hollow body rocks 20 butterfly sit ups 100m SPRINT Cash out: Tabata star jumps…Read More

  5. FRI JAN 18 – 190118

    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

  6. THU JAN 17 – 190117

    Buy in: 1/2 Tabata squat, 800-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A 2 min. plank hold THEN 8 min. AMRAP: 100m run 20 V sit-ups THEN 3x 30s max burpees 30s rest WOD B 10 min. AMRAP: 250m run 20 plank rotations 20 scissor kicks 20 leg raises Cash out: Tabata hollow body hold…Read More

  7. WED JAN 16 – 180116

    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

  8. TUE JAN 15 – 190115

    A) Buy in Tabata Suitcase crunches B) CONDITIONING 12 min. AMRAP: 40 fast feet 40 mountain climbers 250m run C) STRENGTH Tabata reverse lunges: 20sec reverse lunge 10sec rest D) CONDITIONING 400m run E) CONDITIONING 6 min. AMRAP: 12 squats 24 high knees 6 star jumps F) Cash Out Tabata v-sit ups…Read More

  9. MON JAN 14 – 190114

    Warmup Standard boot camp warm up A) Buy in 400m run B) STRENGTH (part 1) EMOM for 5 minutes: 8-20 rail rows If not enough room for everyone, have half the class do part 2 at the same time, then switch C) STRENGTH (part 2) EMOM for 5 minutes: 8-20 push ups D) CONDITIONING Death by 6-8 bench dips and high knees Bench dip reps stay constant @ 6-8; high knees begin at 30 total reps and increase by 2 …Read More

  10. SAT JAN 12 – 190112

    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