211215 - WED DEC 15

Mike
Dec 14, 2021
1 min read

Warmup Standard Boot Camp warm up

A) Buy in

Shuttle relay:

P1: 2x50m shutttle sprint (25m down and back twice)

P2: max clapping abs

Keep going until everyone has done everything 3 or more times.

B) 10 min. AMRAP

Run 400m

16 box jumps (mod: step ups)

8 frog jumps

C) 800m run

D) 6 min. AMRAP

5 rail pull ups (may sub 10 renegade rows OR 5 scapular push ups)

10 push ups

15 squats

E) Cash out

3-6 min. trainer’s choice abs

Recent Posts

See All

251208 - MON DEC 8

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

251204 - THU DEC 4

Buy in: Partner relay: Partner 1 - sprints 50m out/50m back Partner 2 - maximum opposite hand to toes (alternating) Go until each has done sprint and sit ups twice WOD A Tabata side to side moun

251203 - WED DEC 3

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 m

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

211215 - WED DEC 15

Recent Posts