221213 - TUE DEC 13

mike78511
Dec 12, 2022
1 min read

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 jumps 25 squats C) ACCESSORY: CORE 2x :30 – opposite hand to toe touch (left leg) :30 – opposite hand to toe touch (right leg) 1:00 – plank hold D) CONDITIONING 6 min. AMRAP: 10 lunge switches 20 plank toe touches 100m run E) Cash out Tabata crunch ankle touches

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Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

260824 - MON AUG 24

A) Buy in (approx 5 min) 1/2 tabata crab walk 400m run B) 10 min. AMRAP 10 bench dips 10 v sits OR other ab choice 10 box jumps C) Tabata Burpees (4 min.) 8 rounds: 20s burpees 10s rest D) 400m run

260821 - FRI AUG 21

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 sci

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221213 - TUE DEC 13

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