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  • mike78511

221011 - TUE OCT 11

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 squat hold C) CONDITIONING 2 x AMRAP in 4:00, rest 1:00 in between 10 box jumps (mod: 10 step ups) 5 burpees over line (same motion as bar facing burpee, mod: burpee) D) ACCESSORY: CORE Tabata hollow rock/v-sit hold 4 rounds of: 20-sec hollow rocks (mod. hollow hold) 10-sec rest 20-sec V-sit hold (mod: V-ups or suitcase crunches) 10-sec rest E) Cash out 800m run Step ups until last runner returns

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240517 - FRI MAY 17

Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps (go for maximum height on ea. jump) 8 v sit ups 8 second squa

240516 - THU MAY 16

Warmup Standard boot camp warm up A) Buy in: 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks B) CONDITIONING 12 min. Partner AMRAP: P1: Run 100m P2: Hollow body hold Before switching, P1 & P2: 1

240515 - WED MAY 15

Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups OR Renegade Rows (12 per side) 250-m

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