230417 - MON APR 17

mike78511
Apr 16, 2023
1 min read

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 superman hold, then 1/2 tabata Superman's

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260305 - THU MAR 5

Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups OR solo Russian twists B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks C) 8 min. AMRAP 5 burpee tuck jumps 10 plan

260304 - WED MAR 4

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Switch. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jum

260303 - TUE MAR 3

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

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

230417 - MON APR 17

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