211023 - SAT OCT 23

Mike
Oct 22, 2021
1 min read

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill (or similar distance) B) 10 min. AMRAP 30 bicycle crunches Run the hill (0r similar) Run down

10 reverse lunge steps C) 10 min. AMRAP Quick side shuffle up the hill (stay low) 5 burpees at the top Run down 10 side plank rotations D) 400m run, plank hold until all runners return and last runner has done at least 20 sec. hold E) Cashout (if time allows) 3-6 min. trainer’s choice abs

Recent Posts

See All

260813 – THU AUG 13

Buy in: Trainer’s choice tabata ab work CONDITIONING 24 min. AMRAP: 20 squats 5 burpees 20 sit ups 5 burpees 20 alternating lunges 5 burpees 20 mountain climbers (20 reps per leg) 5 burpees 20m bear c

260810 - TUE AUG 11

Buy In: 100m high knees / 1 min max leg lifts WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter kicks Run 100 meters 100 mtn climbers At 5 and 10 minutes: 1 min opposite hand /

260810- MON AUG 10

Warmup Standard boot camp warm up A) Buy in Tabata burpees 8 rounds of: 20sec burpees 10sec rest B) STRENGTH 4 rounds: 45sec bench/wall push ups 15 sec rest C) CONDITIONING 15 min. AMRAP: 400m run 12

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

211023 - SAT OCT 23

Recent Posts