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MON JUL 24 - Happy Monday!


Buy in: 2 min. max candlestick get ups

WOD A

10 min. workout:

First 30 sec: group hollow body hold

then cycle the following:

10 squat/squat jump combos (1 squat followed by squat jump)

10 v-sit ups

10 clapping push ups

10 supermans

Last minute: group squat hold

WOD B

10 min. AMRAP:

10 sprawls

100m shuttle sprint (50m out and back)

10 push ups

100m shuttle sprint

10 star jumps

100m shuttle sprint

Cash out: Tabata hollow body holds


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Buy in: Tabata sprinting WOD (22:30) 3 rounds: :45 Squats :45 Step ups :45 Ground thrusts :45 Knees to elbows sit ups :45 Supermans :45 Push ups :45 Star jumps :45 Pull ups :45 Burpees :45 Tuck jumps

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

Warmup Standard boot camp warm up A) Partner Buy in (approx. 6 min.) P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times

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