Search
  • Mike

TUE JUN 27 - Tuesday Tabatas


Buy in: 400m run

WOD A

4 rounds of:

20 sec max pike pushups

10 sec plank hold

20 sec max alternating jumping lunges

10 sec lunge hold

then

Run 250m, rest exactly 2 min, then proceed to WOD B

WOD B

4 rounds of:

20 sec max v-situps

10 sec hollow body hold

20 sec max supermans

10 sec superman hold

then

Run 250m, rest exactly 2 min, then proceed to WOD C

WOD C

4 rounds of:

20 sec max 50m shuttle sprint

10 sec jumping jacks

20 sec max squats

10 sec squat hold

Cash out: 5min: 10 backward lunges, 10 burpees, 10 leg lifts


Recent Posts

See All

TUE JUL 27 - 210727

Warmup Standard boot camp warm up A) Buy in 2-3x (6 min. cap) 100m run 30 side v-ups (15 per side) 30 jumping jacks B) CONDITIONING AMRAP in 15:00 400m run 50 mountain climbers (per side) 25 star jump

MON JUL 26 - 210726

Buy in: 20 arm circles backward/20 arm circles forward THEN 3 rounds of: 30 sec hollow body rocks, 30 sec hollow body hold WOD A 12 min. AMRAP: 400-meter run 10 ea. single-arm rail or wall push ups (m

SAT JUL 24 - 210724

Buy in: Tabata Top to Top pushups WOD #1 (16 min.) 12 min AMRAP: 10 squats Bear Crawl the Hill 5 incline situps Run 400m at halfway mark. At end of WOD – tabata side plank rotations WOD #2 (16 min.) 1