220126 - WED JAN 26

Mike
Jan 25, 2022
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 10 push ups 15 squats E) Cash out

3-6 min. trainer’s choice abs

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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

251202 - TUE DEC 2

Warmup Standard Boot Camp warm up A) Buy in EMOM for 5 min. (5 rounds): 10 jumping squats Rest remainder of ea. minute B) 12 min. AMRAP 20 squats 20 prisoner good mornings 20 side v-sit ups (10 ea.

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220126 - WED JAN 26

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