top of page
  • mike78511

230206 - MON FEB 6

Warmup Standard boot camp warm up

A) Buy in

Run 400m


6 rounds of:

30sec Pike Push ups

30sec Rest


4 min. AMRAP:

18 bench dips

6 burpees


250m run


Repeat 4 min. AMRAP

D) STRENGTH: chest/back

6 rounds of:

20sec scapular push ups

10sec rest

20sec push ups

10 sec rest


800m run

F) Cash out

Tabata Bicycle Crunch

Recent Posts

See All

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 r

Buy in: Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minu

A) Buy in Run to Oak Hill path (or similar distance) B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups

bottom of page