220209 - WED FEB 9

Mike
Feb 9, 2022
1 min read

A) Buy in Tabata mountain climbers

B) CONDITIONING

8-round Tabata push ups

-- rest 1:00 –

8-round Tabata railing pull up OR renegade rows (1/2 of group may start on pull ups if not enough room for everyone to do pull ups at same time.)

C) ACCESSORY: shoulders/core

6 min.:

30 sec. max pike push ups

30 sec. plank hold

30 sec. hollow body hold

D) CONDITIONING

10 min. AMRAP:

100-meter backward/forward shuttle run (50m backward out/50m forward back)

2 Bear crawl squares

6 inchworms

12 bench dips E) Cash out 400m run

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260421 - TUE APR 21

Warmup Standard boot camp warm up A) Buy in 2-3x (6 min. cap) 100m run 30 side v-ups (15 per side) 30 jumping jacks B) CONDITIONING AMRAP in 15:00 400m run 50 mountain climbers (per side) 25 star

260420 - MON APR 20

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

260418 - FRI APR 18

Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping squats

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

220209 - WED FEB 9

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