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  • mike78511

230126 - THU JAN 26

WARM UP (3-5:00)

Standard Boot Camp warm up

A) Buy in (4:00) Tabata of partner sit ups OR solo Russian twists


B) CORE/CONDITIONING (11:00)

10 min. AMRAP: 10 plank push ups 250m run 20 hollow body rocks

C) CONDITIONING (9:00)

8 min. AMRAP: 5 burpee tuck jumps 10 plank toe touches 100m run

D) CORE (7:00)

4 rounds (6 min.): :30 Hollow body hold :30 Crunch ankle touches :30 KTE sit ups


E) Cash out (4-5:00) 400m run Plank hold as runners return

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240613 - THU JUN 13

Warmup Standard Boot Camp warm up A) Buy in Tabata bounding B) STRENGTH EMOM (Every Minute On The Minute) for 4 min.: :20 Hollow body hold 10 suitcase crunches Rest remainder of min. C) CONDITIO

240611 - TUE JUN 11

Buy in: 30s high knees 30s butt kicks 30s toy soldiers 30s inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill OR similar WO

240610 - MON JUN 10

Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps A) STRENGTH EMOM Every min. on the minute for 8 min. (8 rounds): 5-10 horizontal railing pull ups

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