230323 - THU MAR 23

mike78511
Mar 22, 2023
1 min read

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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251209 - TUE DEC 9

Buy in: 400m run WOD A 4 rounds of: 20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold then THEN Run 250m, rest exactly 2 min, then proceed to WOD B WOD

251208 - MON DEC 8

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

251204 - THU DEC 4

Buy in: Partner relay: Partner 1 - sprints 50m out/50m back Partner 2 - maximum opposite hand to toes (alternating) Go until each has done sprint and sit ups twice WOD A Tabata side to side moun

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

230323 - THU MAR 23

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