211207 - TUE DEC 7

Mike
Dec 6, 2021
1 min read

Buy in: 30sec high knees, 30sec butt kicks, 30sec toy soldiers, 60sec inchworms WOD A 3x 1:00 bicycle crunches 1:00 squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill (OR SIMILAR 1/2 DISTANCE ROUND TRIP) WOD C 10 min. 8 burpees 16 hollow body rocks

Hill sprint (OR SIMILAR) Cash out: 3:00 in hollow hold, if you break the hold do sprawls for the remaining time

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260724 - FRI JUL 24

Warmup Standard boot camp warm up A) Buy in Tabata mountain climbers B) CONDITIONING 12 min. AMRAP 250-meter run 10 walking lunge steps 10 Cossacks (alternating 5 per side) 10 good mornings 10 box s

260723 - THU JUL 24

Buy in: 100m shuttle (50m out/50m back) partner relay – tag off between run and crunch ankle touches until each has done both twice WOD A 8 min. AMRAP: 10 side lunge steps (5 ea. direction) 20 scisso

260721 - TUE JUL 21

Warmup Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-se

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

211207 - TUE DEC 7

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