top of page
Search
  • Mike

210914 - TUE SEP 14

A) Buy in Run to Oak Hill path (or similar distance)


B) CONDITIONING

8 min. AMRAP:

15 traveling frog jumps

Hill sprint

20 pogo jumps


C) CONDITIONING

10 min AMRAP:

20 prisoner good mornings

10 step-ups

10 squats

20 Cossack squats (10 per side)


D) ACCESSORY: ABS

4 rounds:

20s butterfly sit ups

10s rest

20s lying leg raise

10s rest


E) Cash Out

5 burpees

Run hill all the way to 10th Street park path

5 burpees Run back (all do burpees at finish until last person returns)

Recent Posts

See All

A) Buy in Tabata Suitcase crunches B) CONDITIONING 12 min. AMRAP: 40 fast feet 40 mountain climbers (20 per side) 250m run C) STRENGTH Tabata reverse lunges: 8 rounds of: 20 sec reverse lunge 10 s

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

Buy in: Tabata sprinting WOD (22:30) 3 rounds: :45 Squats :45 Step ups :45 Ground thrusts :45 Knees to elbows sit ups :45 Supermans :45 Push ups :45 Star jumps :45 Pull ups :45 Burpees :45 Tuck jumps

bottom of page