• Mike

THU FEB 9 - Don't skip this one

Buy in: 400m run then 30sec leg lifts/30 sec scissor kicks/30 sec flutter kicks/30 sec v-situps


12 min AMRAP:

50m carioca (arms out and level to work shoulders!) 10 super mtn. climbers* 50m skips (long and high!) 10 pike pushups

At 4.5 / 9 min: drop and do 25 v-situps.

*1 super mtn. climber = 4 knees to elbows mtn. climbers followed by 4 side to side hops, all while still in the mtn. climber position.


12 min AMRAP: 50m frog jumps 20 alternating toe touches (lying on ground like like a 1 legged leg lift) 50m squat shuffle 20 spin squat jumps

At 9 / 6 / 3 minutes to go, do 25m shuttle sprint.

Cash out: 1/2 tabata hollow body hold / 2 min plank hold

Recent Posts

See All

WARM UP (3-5:00) Standard warm up A) BUY IN (6:00) 6 min. AMRAP: 30 Jumping Jacks 10 Alternating Reverse Lunges 10 Alternating Single-Leg Deadlifts (hand support optional) B) CONDITIONING (3:00) Run t

Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups 100m Run (50m out and back) At 11, 7 & 3 min. to go – everyone must complet

A) Buy in Tabata mountain climbers B) CONDITIONING 8-round Tabata push ups -rest 1:00 – 8-round Tabata railing pull up (1/2 of group may start on pull ups if not enough room for everyone to do pull u