MON FEB 6 - First Monday of the month

Mike
Feb 6, 2017
1 min read

Buy In: tabata crab walking

WOD A

15 min AMRAP: 30 v-sit ups 20 box jumps, 20″ box 10 back lunge to high knee (10 ea. side) 150m run

At 11, 7, and 3 min. to go, do 20 push ups

WOD B

7 min AMRAP: 7 super mountain climbers 7 burpees 7 plank push ups 70 high knees

Cash Out: tabata scissor kicks with hollow body hold on rest

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260728 - TUE JUL 28

Warmup Standard boot camp warm up A) Buy in 2-3x (6 min. cap) 100m 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 jump

260727 - MON JULY 27

Buy in: Tabata Reverse Crunch with Hip Raise WOD A (TRIS/SHLD) 12 min. AMRAP: 10 bench dips 10 pike push ups 50m run WOD B Tabata Lying Leg Raise WOD C (chest/back) 10 min. AMRAP: 8 plyometric p

260724 - FRI JUL 24

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 (alternating 5 per side) 10 good mornings 10 box s

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

MON FEB 6 - First Monday of the month

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