top of page
Search
  • mike78511

230929 - FRI SEP 29

WARM UP (3-5:00)

Standard warm up



A) BUY IN (6:00)

6 min. AMRAP:

30 Jumping Jacks

10 Alternating Reverse Lunges

10 Alternating Single-Leg Deadlifts (hand support optional)



B) CONDITIONING (3:00)

Run to drinking fountain and back or similar (approx. 250m)



C) STRENGTH (5:00)

Tabata Squats 8 rounds of:

20 sec. Squats

10 sec. rest



D) CONDITIONING (20:00)

20 min. AMRAP:

40 Alternating Single leg V-ups (20 per side)

40 Mountain Climbers (20 per side)

10 Vertical Jumps (go for height on these)

100m run



E) CONDITIONING (3:00)

Run to drinking fountain and back or similar (approx. 250m)



F) COOL DOWN (3-5:00)

Standard cool down

Recent Posts

See All

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

Comments


bottom of page