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  • mike78511

230914 - THU SEP 14

Warmup Standard Boot Camp warm up A) Buy in Tabata bounding B) STRENGTH EMOM (Every Minute On The Minute) for 4 min.: :20 Hollow body hold 10 suitcase crunches Rest remainder of min. C) CONDITIONING 12 min. AMRAP: Run 100m 12 burpees 12 Plank toe touches (per side) 12 jacknife sit ups (per side) D) 8 min. AMRAP: 10 side plank rotations 10 plank push ups 250m run E) Cash out Tabata v sit-ups

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240725 - THU JUL 25

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat lateral shuffle (10 each direction) 20 step ups THEN (after 12 min., wi

240723 - TUE JUL 23

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 opposi

240722 - MON JUL 22

Buy in: 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run WOD A 12 min. AMRAP: 10 1-arm wall push up or rail push up (5 per arm) 10 normal push ups 25

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