MON OCT 2 - Monday Funday

Mike
Oct 1, 2017
1 min read

Buy In: Run to Oak Hill, then tabata squat shuffle (4 steps left / 4 steps right)

WOD A

15 min AMRAP:

Run the hill

2 hate makers

20 squats

WOD B

12 min AMRAP:

Bear crawl the hill

Run back down

10 stationary frog jumps (go for height)

25 v-situps

Cash Out: Tabata leg lifts/flutter kicks on break

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251110 - MON NOV 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

251106 THU NOV 6

Buy in: Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches . Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (sw

251105 - WED NOV 5

Warmup Standard Boot Camp warm up A) Buy in Shuttle relay: P1: 2x50m shutttle sprint (25m down and back twice) P2: max clapping abs Keep going until everyone has done everything 3 or more times. B)

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

MON OCT 2 - Monday Funday

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