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  • Mike

211115 - MON NOV 15

Warmup Standard boot camp warm up A) Buy in 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps B) STRENGTH EMOM (Every min. on the minute for 8 min. (8 rounds): 8-10 horizontal railing pull ups (SUB scapular push ups 8-10 push ups C) CONDITIONING AMRAP in 12:00 Hill sprint or 200-meter run 10 box jumps 10 bench dips D) ACCESSORY: ABS 3x 1:00 hollow hold 1:00 Reverse crunch w/hip raise E) Cash out 400-800m run, as time allows

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240725 - THU JUL 25

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat lateral shuffle (10 each direction) 20 step ups THEN (after 12 min., wi

240723 - TUE JUL 23

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 opposi

240722 - MON JUL 22

Buy in: 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run WOD A 12 min. AMRAP: 10 1-arm wall push up or rail push up (5 per arm) 10 normal push ups 25

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