top of page
  • Mike

220712 - TUE JUL 12

Buy In:

100m high knees

1 min max lying leg raises


12 min AMRAP:

Run 100 meters

25 pushups

Run 100 meters

50 flutter kicks

Run 100 meters

100 mtn climbers

At 5 and 10 minutes: 1 min Opposite Arm and Leg Raise (while in plank)


Tabata bench dips


12 min AMRAP:

Run 250 meters

25 situps

Run 250 meters

50 Squats

Run 250 meters

100 jumping jacks

At 5 and 10 minutes: 1 min max side plank

Cash Out: 100m shuttle bear crawl (50m out/50m back, Sub: 10 bear crawl squares, 3 min cutoff)

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