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  • mike78511

230612 - MON JUN 12

Warmup Standard boot camp warm up A) Buy in 4-5 min.

200-meter run

20 arm circles (10 forward/10 backward)

20 jumping jacks

10 star jumps B) STRENGTH

EMOM (Every min. on the minute for 8 min. (8 rounds):

8-10 horizontal railing pull ups

8-10 push ups C) CONDITIONING

AMRAP in 12:00

Hill sprint or 200-meter run

10 box jumps

10 bench dips D) ACCESSORY: ABS

3x

1:00 hollow hold

1:00 Reverse crunch w/hip raise E) Cash out 400-800m run, as time allows




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240517 - FRI MAY 17

Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps (go for maximum height on ea. jump) 8 v sit ups 8 second squa

240516 - THU MAY 16

Warmup Standard boot camp warm up A) Buy in: 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks B) CONDITIONING 12 min. Partner AMRAP: P1: Run 100m P2: Hollow body hold Before switching, P1 & P2: 1

240515 - WED MAY 15

Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups OR Renegade Rows (12 per side) 250-m

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