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SAT DEC 30 - Last class of 2017!!


Buy in: Run to Granite Circle WOD A 10 min. AMRAP: 200-meter run 10 ea. single leg side step up to high knee (side to step, keep foot on step) 20 walking lunges Run to Oak Hill WOD B 10 min. AMRAP: Hill sprint 10 push ups 10 dips 10 donkey kicks per leg WOD C 6 min. 10 toe touch sit ups (right hand to left foot) 10 toe touch sit ups (left hand to right foot) 10 sit-ups Keep legs straight (no knee bends) on toe touch sit ups) Cash out: 3 min. squat hold (2 burpees every time the hold is broken)


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THU MAY 6 - 210506

Warmup Standard boot camp warm up A) Buy in: 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks B) CONDITIONING 12 min. Partner AMRAP: P1: Run 100m P2: Hollow body hold Before switching, P1 & P2: 1

WED MAY 5 - 210505

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 OR other core movement WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups OR Renegade R

TUE MAY 4 - 210504

Buy in: 30s high knees 30s butt kicks 30s toy soldiers 30s inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill OR similar WOD C 10 min. 8 b