top of page
Search
  • Mike

211204 - SAT DEC 4

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

Tabata hollow body rocks OR hollow body holds

WOD D (Partner workout)

12-15 min. AMRAP (everyone gets to run 2-3x):

P1: Run to other side of active oval

P2: 8 bench dips, 8 star jumps, hold plank until partner returns

WOD E

7 min.:

40 fast feet (per side)

16 fast step ups (8 per leg)

6 sprawls

Cash out: Trainer choice tabata abs (if time allows)

Recent Posts

See All

240301 - FRI MAR 1

Warmup Standard boot camp warm up 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 jum

240229 - THU FEB 29

Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups OR solo Russian twists B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks C) 8 min. AMRAP 5 burpee tuck jumps

240227 - WED FEB 27

Warmup Standard boot camp warm up A) Buy in Tabata Crunch ankle touches B) 15 min. partner workout: P1: Run 250m P2: Max situps switch THEN P1: Run 250m P2: Max push ups switch THEN P1: Run 100m P2: M

bottom of page