210927 - MON SEP 27

Mike
Sep 26, 2021
1 min read

Buy in (3 min.): 1 min. alligator walk, 1 min. crab walk, 1 min. straight arm plank

WOD A (17 min.)

3 rounds of:

1 min. shuttle sprint

1 min. floor dips

1 min. 10 high knees/1 burpee combo

1 min. step ups

1 min. push ups

1 min. rest

WOD B (approx. 6-7 min.)

400 min. run

Tabata sit ups Start the tabata when the first runner returns, have others jump in as they arrive

Cash out (4 min.): Tabata pull ups OR Tabata trainer choice abs

Recent Posts

See All

260724 - FRI JUL 24

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 s

260723 - THU JUL 24

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 scisso

260721 - TUE JUL 21

Warmup 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-se

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

210927 - MON SEP 27

Recent Posts