top of page
Search
  • Mike
    • Oct 6, 2021

211006 - WED OCT 6

Buy In: Tabata Tuck Jumps


WOD A

15 min. AMRAP:

10 Burpee Broad Jumps

20 Fire Hydrants (10 per leg)

30 v-situps

10 Plank Pushups

At 11, 7 & 3 min. to go – everyone must complete 50 hands above head straight leg calf jumps.


WOD B

6 min. AMRAP:

Run 250m

10 lying leg raises

20 glute bridges

30 bicycle crunches


Cash Out: 800m Run then 30 star jumps

Recent Posts

See All

Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit

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 botto

bottom of page