top of page
Search
  • Mike
    • Apr 29, 2022

220429 - FRI APR 29

WARM UP (3-5:00)

Standard warm up



A) BUY IN (6:00)

6 min. AMRAP:

30 Jumping Jacks

10 Alternating Reverse Lunges

10 Alternating Single-Leg Deadlifts (hand support optional)



B) CONDITIONING (3:00)

Run to drinking fountain and back or similar (approx. 250m)



C) STRENGTH (5:00)

Tabata Squats 8 rounds of:

20 sec. Squats

10 sec. rest



D) CONDITIONING (20:00)

20 min. AMRAP:

40 Alternating Single leg V-ups (20 per side)

40 Mountain Climbers (20 per side)

20 Good Mornings

10 Vertical Jumps (go for height on these)

100m run



E) CONDITIONING (3:00)

Run to drinking fountain and back or similar (approx. 250m)



F) COOL DOWN (3-5:00)

Standard cool down

Recent Posts

See All

Buy in: 1/2 tabata reverse lunges, run 400m, 1/2 tabata star jumps WOD A 12 min. AMRAP: 10 walking lunge steps 10 Burpees 100 meter run Pause at 7 min. for 30 v-situps WOD B 10 min. AMRAP: 10 Box jump

Buy in: Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches. Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (switch p

Buy in: Run 400m WOD A 10 min. AMRAP: Run 100m 10 box jumps (mod: step ups) 10 wall push ups WOD B 12 min. AMRAP: 40 mountain climbers (per side) 30 clapping abs 20 walking lunges 10 bench dips 100m r

bottom of page