FRI FEB 10 - T.G.I.B.

Mike
Feb 9, 2017
1 min read

Buy in: 1 min. cross cross high knees / 1 min. jumping jacks

WOD A Death by Burpees (15 min. cap): 1st min: 1 burpee 9 situps 2nd min: 2 burpees 8 situps 3rd min: 3 burpees 7 situps … 10th min: 10 burpees 0 situps 11th min: 11 burpees 0 situps

Switch to sprawls to keep pattern going, if need be.

WOD B Tabata squat hold then 400m run, continue with 1/2 tabata squat hold (8 min. total cap on WOD)

Cash Out: 1 min. mtn climbers/1 min. plank reaches (hold plank, lift opposite toe and opposite hand, and alternate).

Recent Posts

See All

260114 - WED JAN 14

Buy in: Run 400m WOD A 10 min. AMRAP: Run 100m 10 box jumps (mod: step ups) 10 wall push ups WOD B 12 min. AMRAP: 40 mountain climbers (per side) 30 clapping abs 20 walking lunges 10 bench dips 100m r

260113 - TUE JAN 13

Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec bottom of

260112 - MON JAN 12

Buy in : 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run WOD A 12 min. AMRAP: 10 1-arm wall push up or rail push up (5 per arm) 10 normal push ups 250

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

FRI FEB 10 - T.G.I.B.

Recent Posts