231006 - FRI OCT 6

mike78511

Oct 5, 2023

1 min read

Buy In: 1 min dive bomber pushups, 1 min bench dips

WOD A

11 min AMRAP:

With 3 people in a line complete the following:

1st person: Bear crawl 50m out and back OR 5 bear crawl squares

2nd person: Jumping Jacks

3rd person: 7 situps then rest

At 4 and 8 minutes: 1 min pushup hold

WOD B

11 min AMRAP:

1st person: 50m high knees out, butt kicks coming back

2nd person: hold something! plank, squat, v-situp, ground thrust

3rd person: 7 pushups then rest

At 4 and 8 min: 1 min max scissor kicks

Cash Out: Tabata V-sit ups, Hollow hold on breaks

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261023 - FRI OCT 23

Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A 5 min AMRAP: 15 lunge steps 15 squats WOD B 5 min AMRAP: 15 situps 15 plank pushups WOD C 5 min AMRAP: 100

261022 - THU OCT 22

Buy in: 100m shuttle (50m out/50m back) partner relay – tag off between run and crunch ankle touches until each has done both twice WOD A 8 min. AMRAP: 10 side lunge steps (5 ea. direction) 20 scissor

261020 - TUE OCT 20

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 squat

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

231006 - FRI OCT 6

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