211001 - FRI OCT 1

Mike

Sep 30, 2021

1 min read

Warmup Standard boot camp warm up A) Buy In 5 min.: Partner 1: Sprint 50m (down and back) three times Partner 2: 8 sit ups, hollow body hold switch B) CONDITIONING 1 12 min. AMRAP: 250m run 20 box jumps (mod.: step ups) 20 star jumps C) RUN 800m run

D) CONDITIONING 4 min.: 30 sec. mountain climbers 30 sec. plank hold

E) Cash out 3-6 min, as time allows: 20 sec. supermans 10 sec. rest 20 sec. v-sit ups 10 sec. rest 20 sec. crunch ankle touches 10 sec. rest

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261026 - MON OCT 26

Buy in: 20 arm circles backward/20 arm circles forward THEN 3 rounds of: 30 sec hollow body rocks, 30 sec hollow body hold WOD A 12 min. AMRAP: 400-meter run 10 ea. single-arm rail or wall push ups (m

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

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211001 - FRI OCT 1

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