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  • mike78511

221210 - SAT DEC 10

A) Buy in

5 min. Trainer’s Choice


B) 6 min. Partner Relay

P1 Run 200m

P2 10 ab work (trainer choice A)10 ab work (trainer choice B)


C) 10 min. AMRAP

5 frog jumps

Run 50m out and back

10 push ups


D) 10 min. AMRAP

30 mountain climbers

20 jumping jacks

10 sprawls

200m run


E) 1/2 Tabata

Bench dips/Bench dip hold on breaks

F) Cash out 4 min. Trainer’s choice abs

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240620 - THU JUN 20

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

240618 - TUE JUN 18

Warmup Standard boot camp warm up A) Buy in 2-3x (6 min. cap) 100m run 30 side v-ups (15 per side) 30 jumping jacks B) CONDITIONING AMRAP in 15:00 400m run 50 mountain climbers (per side) 25 star jump

240617 - MON JUN 17

Buy in: Tabata suitcase crunches WOD A 12:00 AMRAP: 12 pull ups OR renegade rows 12 pike push ups 250m run WOD B 12:00 AMRAP: 400m run 10 step ups 10 bench dips Cash out: 1:00 plank hold, 30sec superm

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