top of page
Search

230918 - MON SEP 18

mike78511

Warmup

Standard boot camp warm up


A) Buy in 400m run


B) STRENGTH (part 1)

EMOM for 5 minutes:

8-20 rail rows (SUB scapular push ups or renegade rows)

If not enough room for everyone, have half the class do part 2 at the same time, then switch


C) STRENGTH (part 2)

EMOM for 5 minutes:

8-20 push ups


D) CONDITIONING

Death by 6-8 bench dips and high knees

Bench dip reps stay constant @ 6-8; high knees begin at 40 total reps and increase by 2 reps every minute until failure. 15 min. cap. If failure with more than 3 min. remaining, run 400m. Otherwise, rest.


E) ACCESSORY: ABS

3x :30 crunch ankle touch

:30 side v-ups left side

:30 side v-ups right side


F) Cash out One minute plank hold

Recent Posts

See All

250207 - FRI FEB 7

Buy in: Partner 1: 400m run Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16...

250206 - THU FEB 6

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...

250204 - TUE FEB 4

Buy in 5 min: 60 hands overhead high knees 20 step ups (10 per leg) WOD A Tabata Reverse lunge WOD B 15 min. AMRAP: 10 burpees 20 box...

Komentarji


Subscribe

My Tribe Boot Camp Co.

Outdoor Group Fitness & Personal Training

info@mytribebootcamp.com  •  (404) 926-6295

  • facebook
  • instagram
  • twitter

©2020 My Tribe Boot Camp Co.

bottom of page