top of page
  • Mike

WED FEB 8 - 21-15-9 variations

Buy In: Tabata pushups, low pushup hold on rest


8 min AMRAP:

21-15-9: Sprawls V-situps Squat jumps back lunge into high knee

At halfway mark, low pushup hold for 1 min.


8 min AMRAP:

15-12-9: Burpees KTE-Situps Dive Bomber pushups Side planks

At halfway mark, ground thrust hold for 1 min.


8 min AMRAP:

9-15-21: Plank Jacks Star Jumps Leg lifts Curtsy squats

At halfway mark, side to side mtn climbers for 1 min.

Cash Out: Run 400m, AMRAP: lateral jumps until last person does 20.

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