230830 - WED AUG 30

mike78511
Aug 29, 2023
1 min read

Buy in: 1 min. group squat hold 400m run Squat hold as runners return until 20 sec. after last runner returns WOD A 12 min. AMRAP: 250m run 20 mountain climbers 20 squats 20 KTE sit ups WOD B Tabata hollow body rocks WOD C 10 min. 10 pull ups (sub scapular push ups) 100m SPRINT (no jogging!) 10 step ups 10 wall push ups Cash out: 1/2 tabata scissor kicks 1/2 tabata alternating opposite toe touches (lower back must leave the ground)

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260505 - TUE MAY 5

Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec bottom of squ

260504 - MON MAY 4

Warmup Standard boot camp warm up A) Partner Buy in (approx. 6 min.) P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times

260430 - THU APR 30

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

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230830 - WED AUG 30

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