top of page
  • Mike

FRI FEB 3 - 100, 5, switch!

Buy In: Tabata sit ups with leg lift hold on the breaks


15 min AMRAP (2-man Teams):

1 member completes 100m run 5 pushups

the other member does 10 star jumps 10 air squats 10 leg lifts

Switch places after the 5 pushups are completed.

At 11, 7, and 3 min. to go, each team must complete 50 kte situps (team total).

WOD B 6 min Challenge:

120 team burpees

Cash out: tabata flutter kicks / ground thrust hold on rest

Recent Posts

See All

240613 - THU JUN 13

Warmup Standard Boot Camp warm up A) Buy in Tabata bounding B) STRENGTH EMOM (Every Minute On The Minute) for 4 min.: :20 Hollow body hold 10 suitcase crunches Rest remainder of min. C) CONDITIO

240611 - TUE JUN 11

Buy in: 30s high knees 30s butt kicks 30s toy soldiers 30s inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill OR similar WO

240610 - MON JUN 10

Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps A) STRENGTH EMOM Every min. on the minute for 8 min. (8 rounds): 5-10 horizontal railing pull ups

bottom of page