top of page
Search
  • Mike
    • Nov 12, 2021

211112 - FRI NOV 12

Buy In (2:00): 1 min dive bomber pushups, 1 min bench dips WOD A 12 min AMRAP: With 3 people in a line complete the following: 1st person: Bear crawl 50m down and back. (sub: 4 bear crawl squares) 2nd person: Jumping Jacks 3rd person: 7 situps then rest At 4 and 8 minutes: 1 min bottom of pushup hold (2-3 in. off the ground) WOD B 12 min AMRAP: 1st person: 50m high knees going out, 50m butt kicks coming back 2nd person: hold something! plank, squat, v-situp, ground thrust, etc. 3rd person: 7 pushups then rest At 4 and 8 min: 1 min max scissor kicks Cash Out (4:00): Tabata V-sit ups, Hollow hold on breaks

Recent Posts

See All

WARM UP (3-5:00) Standard Boot Camp warm up A) Buy in (4:00) Tabata of partner sit ups OR solo Russian twists B) CORE/CONDITIONING (11:00) 10 min. AMRAP: 10 plank push ups 250m run 20 hollow body r

Buy in: Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minu

A) Buy in Run to Oak Hill path (or similar distance) B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups

bottom of page