top of page

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

info@mytribebootcamp.com

Search

210910 - FRI SEP 10

Mike
Sep 9, 2021
1 min read

WARM UP (3-5:00)

Standard warm up

A) BUY IN (6:00)

6 min. AMRAP:

30 Jumping Jacks

10 Alternating Reverse Lunges

10 Alternating Single-Leg Deadlifts (hand support optional)

B) CONDITIONING (3:00)

Run to drinking fountain and back or similar (approx. 250m)

C) STRENGTH (5:00)

Tabata Squats 8 rounds of:

20 sec. S quats

10 sec. rest

D) CONDITIONING (20:00)

20 min. AMRAP:

40 Alternating Single leg V-ups (20 per side)

40 Mountain Climbers (20 per side)

20 Good Mornings

10 Vertical Jumps (go for height on these)

100m run

E) CONDITIONING (3:00)

Run to drinking fountain and back or similar (approx. 250m)

F) COOL DOWN (3-5:00)

Standard cool down

Recent Posts

260512 - TUE MAY 12

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.

260511 - MON MAY 11

Warmup Standard boot camp warm up A) Buy in Run 400m B) STRENGTH: TRI/SHLD 6 rounds of: 30sec Pike Push ups 30sec Rest C) CONDITIONING 4 min. AMRAP: 18 bench dips 6 burpees -THEN- 250m run -THEN- Repe

260505 - TUE MAY 5

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 squ

bottom of page