• 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.

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211208 - WED DEC 8

Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups OR Renegade Rows (12 per side) 250-m

211207 - TUE DEC 7

Buy in: 30sec high knees, 30sec butt kicks, 30sec toy soldiers, 60sec inchworms WOD A 3x 1:00 bicycle crunches 1:00 squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill (OR SIMILAR

211206 - MON DEC 6

Warmup Standard boot camp warm up A) Buy in 400m run B) STRENGTH (part 1) EMOM for 5 minutes: 8-20 rail rows (SUB scapular push ups or renegade rows) If not enough room for everyone, have half the cla