211118 - THU NOV 18

Mike
Nov 17, 2021
1 min read

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., without break)

1 min. group squat hold WOD B 18-15-12-9-6 of: Walking lunges each leg jumping squats 100-meter run between rounds

Do 18 of ea. movement, then 15 ea., 15 minute cutoff, if finish 6th round before cutoff, go back to the round of 9 and continue to work back up as far as you can Cash out: Tabata KTE situps (do sit-up version of video)

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251211 - THU DEC 11

Buy in : 1/2 Tabata squat, 400-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A 2 min. plank hold THEN (no rest between) 8 min. AMRAP: 100m run 20 V sit-ups THEN

251210 - WED DEC 10

Buy In : Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps (mod: 20 broad jumps) 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups (mod: 20 hollow body rocks) 100m Run (50m out

251209 - TUE DEC 9

Buy in: 400m run WOD A 4 rounds of: 20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold then THEN Run 250m, rest exactly 2 min, then proceed to WOD B WOD

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

211118 - THU NOV 18

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