top of page
Search
  • Mike
    • May 2, 2022

220503 - TUE MAY 3

Standard warm up (about 4 min.)


Buy In (2 min.): 1 min jumping jacks / 1 min hands up high knees


WOD A (19 min. PARTNER WOD)

19 min AMRAP:

4 Hate Makers (One HM = 5 push ups + 20 mtn. climbers + 1 jump w/clap overhead)

12 Box Jumps

16 v-situps


This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m. Once Partner #2 returns from the run, Partner #1 will begin their 400m, while Partner #2 continues work wherever they left off before their run.


Every 5 min, complete 3 high knee sprawls (10 high knees + 1 sprawl per rep) each


WOD B (6 min.)

6 min team AMRAP:

20 synchronized lunges

20 synchronized side planks

20 synchronized squat jump twists


Cash Out (3 min.):

3 min plank hold. Perform one burpee every time the plank is broken.

Recent Posts

See All

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

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit

Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec botto

bottom of page