• Mike

SAT AUG 26 - We love tabatas!

Buy in: 400m run


1/2 tabata plank hold

immediately followed by

1/2 tabata burpees

immediately followed by

1/2 tabata plank hold


8-min. AMRAP: 10 squat jumps 10 V-ups 10 rail pull ups


1/2 tabata mountain climbers

immediately followed by

1/2 tabata high knees

immediately followed by

1/2 tabata mountain climbers

WOD D (if times allows)

800m run

Cash out: Tabata hollow body rocks

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211208 - WED DEC 8

Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups OR Renegade Rows (12 per side) 250-m

211207 - TUE DEC 7

Buy in: 30sec high knees, 30sec butt kicks, 30sec toy soldiers, 60sec inchworms WOD A 3x 1:00 bicycle crunches 1:00 squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill (OR SIMILAR

211206 - MON DEC 6

Warmup Standard boot camp warm up A) Buy in 400m run B) STRENGTH (part 1) EMOM for 5 minutes: 8-20 rail rows (SUB scapular push ups or renegade rows) If not enough room for everyone, have half the cla