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  • mike78511

221028 - FRI OCT 28

Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping squats (GO LOW AND FAST ON THESE) :30 walking lunges :30 fast feet (FAST!!!!!) :30 rest C) CORE WORK (4 min.) 4x: :30 hollow hold :30 crunch ankle touch NO REST BETWEEN MOVEMENTS D) CONDITIONING (10 min.) (NO REST BETWEEN SECTIONS) 1/2 tabata power step ups THEN 6 min.: 100m shuttle sprint (50m out and back) 20 mountain climbers 10 sit ups THEN 1/2 tabata normal step ups E) Cash out (2-4 min.) 1/2 tabata OR full tabata (as time allows) of trainer’s choice abs




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Buy in: 1/2 tabata reverse lunges, run 400m, 1/2 tabata star jumps WOD A 12 min. AMRAP: 10 walking lunge steps 10 Burpees 100 meter run Pause at 7 min. for 30 v-situps WOD B 10 min. AMRAP: 10 Box jump

Buy in: Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches. Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (switch p

Buy in: Run 400m WOD A 10 min. AMRAP: Run 100m 10 box jumps (mod: step ups) 10 wall push ups WOD B 12 min. AMRAP: 40 mountain climbers (per side) 30 clapping abs 20 walking lunges 10 bench dips 100m r

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