top of page
Search
  • Mike

TUE MAR 7 - Done in 60 seconds


Patrick does the "executive workout" #fbbootcampfun

Buy In: 2 rounds: 30 sec max squats / 30 sec ground dips then run 400m

WOD

2 rounds, continuous clock:

1 min shuttle sprint 50 m 1 min curtsy squats 1 min back lunge into forward skip 1 min alligator walk 30 second rest 1 min burpee tuck jumps 1 min frog jumps 30 sec rest 1 min max v-situps 1 min hollow body hold 1 min super mountain climbers 1 min rest

Cash out: 2 rounds: Run 400m, then squat hold until all members are back, then: 30 sec max pushups / 30 sec plank jacks


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