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  • mike78511

221018 - TUE OCT 18

Buy In: 100m high knees / 1 min max leg lifts WOD A 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 hand / opposite toe lifts (while in plank) WOD B Tabata bench dips WOD C 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 (3 min cutoff)




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240301 - FRI MAR 1

Warmup Standard boot camp warm up A) Buy In 5 min.: Partner 1: Sprint 50m (down and back) three times Partner 2: 8 sit ups, hollow body hold switch B) CONDITIONING 12 min. AMRAP: 250m run 20 box jum

240229 - THU FEB 29

Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups OR solo Russian twists B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks C) 8 min. AMRAP 5 burpee tuck jumps

240227 - WED FEB 27

Warmup Standard boot camp warm up A) Buy in Tabata Crunch ankle touches B) 15 min. partner workout: P1: Run 250m P2: Max situps switch THEN P1: Run 250m P2: Max push ups switch THEN P1: Run 100m P2: M

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