THU MAR 15 - 180315

Mike

Mar 14, 2018

1 min read

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) THEN (after 12 min. 20 step ups (without break) 1 min. group squat hold WOD B 18-15-12-9-6 of: Walking lunges each leg jumping squats 100-meter run between rounds 15 minute cutoff, if finished before cutoff, go to the round of 9 and work back up Cash out: Tabata KTE situps

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261023 - FRI OCT 23

Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A 5 min AMRAP: 15 lunge steps 15 squats WOD B 5 min AMRAP: 15 situps 15 plank pushups WOD C 5 min AMRAP: 100

261022 - THU OCT 22

Buy in: 100m shuttle (50m out/50m back) partner relay – tag off between run and crunch ankle touches until each has done both twice WOD A 8 min. AMRAP: 10 side lunge steps (5 ea. direction) 20 scissor

261020 - TUE OCT 20

Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec bottom of squat

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"Making Atlanta stronger since 1996."

THU MAR 15 - 180315

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