220903 - SAT SEP 3

Mike

Sep 2, 2022

1 min read

Buy in: Tabata clapping abs WOD A 10 min. AMRAP: Run 250m 16 kick throughs (8 per side) 16 walking lunge steps (8 per leg) WOD B Tabata partner cross clap sit ups OR Russian twists WOD C 10 min. AMRAP Run up and stairs and around statue circle and back down 10 wall push ups 10 rail pull ups (sub: renegade rows WOD D 3 min. squat hold Burpees for any time left if you break the squat Cash out: Tabata of hollow rocks and hollow holds (rocks on odd rounds, holds on even rounds).

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260922 - TUE SEP 22

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 ju

260921 - MON SEP 21

Buy in: 20 arm circles backward/20 arm circles forward THEN 3 rounds of: 30 sec hollow body rocks, 30 sec hollow body hold (sub any other trainer choice core movements) WOD A 12 min. AMRAP: 400-mete

260917 - FRI SEP 17

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill (or similar distance) B) 10 min. AMRAP 30 bicycle crunches Run the hill (or similar) Run down 10 reverse lunge steps C) 10 min. AMRAP Qui

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"Making Atlanta stronger since 1996."

220903 - SAT SEP 3

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