220512 - THU MAY 12

Mike
May 11, 2022
1 min read

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 mountain climbers

WOD B

10 min. AMRAP:

20 side power step ups (stand with side to wall, step with same foot for 10 and switch)

20 suitcase crunches

20 renegade rows

WOD C

3 rounds of:

30 sec. pike push ups

30 sec. max box jumps

30 sec. max bench dips

30 sec. rest

WOD D Tabata window washer abs

Cash out: 400m run

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260512 - TUE MAY 12

Buy in: 30s high knees 30s butt kicks 30s toy soldiers 30s inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill OR similar WOD C 10 min.

260511 - MON MAY 11

Warmup Standard boot camp warm up A) Buy in Run 400m B) STRENGTH: TRI/SHLD 6 rounds of: 30sec Pike Push ups 30sec Rest C) CONDITIONING 4 min. AMRAP: 18 bench dips 6 burpees -THEN- 250m run -THEN- Repe

260505 - TUE MAY 5

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 bottom of squ

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

220512 - THU MAY 12

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