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  • Mike

WED NOV 29 - Push pull


Buy in: 400m run, then 2 rounds of 12 box jumps, 12 lunges per leg, 60 jumping jacks. 5 min. cap. WOD A 12 min. AMRAP: 3 pushups 3 rail pull ups 6 pushups 6 rail pull ups 9 pushups 9 rail pull ups after round of 9s, go back to the beginning...at halfway point, 45s plank hold WOD B Bottom to bottom Tabata squats (squat hold on breaks) WOD C 5 min. AMRAP: 50 butterfly sit-ups 50 flutter kicks Cash out: 2min. cobra pose then Trainer's Choice if time allows. 


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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

211204 - SAT DEC 4

Standard Warm up Buy in: Tabata of crunch ankle touches WOD A 400m run WOD B 45 sec. squat hold THEN 12 min. AMRAP: 100-150m run 10 walking lunges 10 window washer abs THEN 45 sec. squat hold WOD C Ta

211203 - FRI DEC 3

Warmup Standard boot camp warm up A) Buy in Tabata mountain climbers B) CONDITIONING 12 min. AMRAP 250-meter run 10 walking lunge steps 10 Cossacks (alternating 5 per side) 10 good mornings 10 box ste