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  • Mike

220914 - WED SEP 14

A) BUY IN Shuttle sprints (or high knees) and sprawls. 4:00: Have class do continuous 100m (50m out and back) shuttle sprints (SPRINT, DON’T JOG). Stop every 20 seconds for 20 seconds of sprawls, continuing pattern until time runs out. B) CONDITIONING 3 rounds of: :45 star jumps :15 rest :45 push ups :15 rest :45 stair runs or step ups (only if no stairs) :15 rest :45 bench dips :15 rest C) CONDITIONING 3 rounds of: :30 opposite arm/leg raise :30 10 mountain climbers/1 jump w/hands over head :30 plank toe touches :30 crunch ankle touches :30 hollow body rocks :30 rest There is no rest time between movements. Everyone transition immediately to next exercise every 30 sec. D) CONDITIONING 400m run E) CASH OUT Tabata core work (trainer’s choice). Double tabata if time allows!!

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240422 - MON APR 22

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

240420 - SAT APR 20

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill B) 10 min. AMRAP 30 bicycle crunches Run the hill Run down 10 reverse lunge steps C) 10 min. AMRAP Quick side shuffle up the hill (stay low)

240418 - THU APR 18

Buy in: 1/2 Tabata squat, 400-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A 2 min. plank hold THEN (no rest between) 8 min. AMRAP: 100m run 20 V sit-ups THEN (

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