230828 - MON AUG 28

mike78511
Aug 27, 2023
1 min read

Buy in: 20 arm circles backward/20 arm circles forward THEN 3 rounds of: 30 sec hollow body rocks, 30 sec hollow body hold

WOD A 12 min. AMRAP: 400-meter run 10 ea. single-arm rail or wall push ups (modification: go halfway down) 10 v sit-ups

WOD B Tabata sprinting

WOD C 10 min. 15 reverse crunch w/hip raise 15 bench dips 100m run

Cash out: Tabata partner cross clap sit-ups OR synchronized sit-ups

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260813 – THU AUG 13

Buy in: Trainer’s choice tabata ab work CONDITIONING 24 min. AMRAP: 20 squats 5 burpees 20 sit ups 5 burpees 20 alternating lunges 5 burpees 20 mountain climbers (20 reps per leg) 5 burpees 20m bear c

260810 - TUE AUG 11

Buy In: 100m high knees / 1 min max leg lifts WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter kicks Run 100 meters 100 mtn climbers At 5 and 10 minutes: 1 min opposite hand /

260810- MON AUG 10

Warmup Standard boot camp warm up A) Buy in Tabata burpees 8 rounds of: 20sec burpees 10sec rest B) STRENGTH 4 rounds: 45sec bench/wall push ups 15 sec rest C) CONDITIONING 15 min. AMRAP: 400m run 12

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

230828 - MON AUG 28

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