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  • Mike

220120 - THU JAN 20

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 (no rest between) 3x 30s max burpees 30s rest WOD B 10 min. AMRAP: 250m run 20 side plank rotations 20 scissor kicks 20 leg raises

Cash out: Tabata hollow body hold




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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

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