Search
  • Mike

220121 - FRI JAN 21

Warmup Standard boot camp warm up


A) Buy in Tabata mountain climbers OR window washer abs


B) CONDITIONING

12 min. AMRAP:

250-meter run

10 walking lunge steps

10 Cossacks

10 prisoner good mornings

10 box step-ups


C) CONDITIONING

7 minutes:

20 sec. max box jumps

20 sec. max jumping squats

20 sec. rest

Go hard and fast (with good form) on work segments


D) ACCESSORY: ABS

6 minutes:

20 sec. max butterfly sit-ups

20 sec. side v-ups (left side)

20 sec. v-ups (right side)


E) CASH OUT

Trainer's choice if time allows

Recent Posts

See All

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

Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps (go for maximum height on ea. jump) 8 v sit ups 8 second squat hol

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) 20 step ups THEN (after 12 min., without break)