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  • mike78511

220929 - THU SEP 29

WARM UP (3-5:00)

Standard Boot Camp warm up

A) Buy in (4:00) Tabata of partner sit ups OR solo Russian twists


B) CORE/CONDITIONING (11:00)

10 min. AMRAP: 10 plank push ups 250m run 20 hollow body rocks

C) CONDITIONING (9:00)

8 min. AMRAP: 5 burpee tuck jumps 10 plank toe touches 100m run

D) CORE (7:00)

4 rounds (6 min.): :30 Hollow body hold :30 Crunch ankle touches :30 KTE sit ups


E) Cash out (4-5:00) 400m run Plank hold as runners return

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240722 - MON JUL 22

Buy in: 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run WOD A 12 min. AMRAP: 10 1-arm wall push up or rail push up (5 per arm) 10 normal push ups 25

240719 - FRI JUL 19

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 scisso

240718 - THU JUL 18

Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups 100m Run (50m out and back) At 11, 7 & 3 min. to go – everyone must complet

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