1. THU NOV 15 – 181115

    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

  2. WED NOV 14 – 181114

    Buy in: Run 400m WOD A 10 min. AMRAP: Run 100m 10 box jumps (mod: step ups) 10 wall push ups WOD B 12 min. AMRAP: 40 mountain climbers (per side) 30 clapping abs 20 walking lunges 10 bench dips 100m run WOD C 6 min. AMRAP: 10 suitcase crunches 10 supermans 10 side v ups left side 10 side v-sit ups right side Cash out: Tabata scissor kicks…Read More

  3. TUE NOV 13 – 181113

    Buy in: 400m run WOD A 4 rounds of: 20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold then Run 250m, rest exactly 2 min, then proceed to WOD B WOD B 4 rounds of: 20 sec max v-situps 10 sec hollow body hold 20 sec max supermans 10 sec superman hold then Run 250m, rest exactly 2 min, then proceed to WOD C WOD C 4 rounds of: 20 sec max 50m shuttle sprin…Read More

  4. MON NOV 12 – 181112

    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

  5. FRI NOV 9 – 181109

    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

  6. THU NOV 8 – 181108

    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 NOV 7 – 181107

    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 Categories:…Read More

  8. TUE NOV 6 – 181106

    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

  9. MON NOV 5 – 181105

    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

  10. SAT NOV 3 – 181103

    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 100m run 2 stair runs 10 bench/wall push ups 10 renegade rows (per arm) 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 every o…Read More