Search
  • Mike

211015 - FRI OCT 15

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

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

Recent Posts

See All

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 squat

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

Standard Warm up Buy in: Tabata of crunch ankle touches WOD A 400m run WOD B 45 sec. squat hold THEN 12 min. AMRAP: 100-150m run 10 walking lunges 10 window washer abs THEN 45 sec. squat hold WOD C Ta