231109 – THU NOV 9

mike78511

Nov 8, 2023

1 min read

Buy in: Trainer’s choice tabata ab work

CONDITIONING 24 min. AMRAP: 20 squats 5 burpees 20 sit ups 5 burpees 20 alternating lunges 5 burpees 20 mountain climbers (20 reps per leg) 5 burpees 20m bear crawl (mod.: 3 bear crawl squares) 5 burpees 20 mountain climbers (20 reps per leg) 5 burpees 20 alternating lunges 5 burpees 20 sit ups 5 burpees (At 13 min. to go, pause for 250 or 400m run. After run, boot campers pick up where they left off.)

Cash out: Trainer’s choice tabata ab work

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260922 - TUE SEP 22

Warmup Standard boot camp warm up A) Buy in 2-3x (6 min. cap) 100m run 30 side v-ups (15 per side) 30 jumping jacks B) CONDITIONING AMRAP in 15:00 400m run 50 mountain climbers (per side) 25 star ju

260921 - MON SEP 21

Buy in: 20 arm circles backward/20 arm circles forward THEN 3 rounds of: 30 sec hollow body rocks, 30 sec hollow body hold (sub any other trainer choice core movements) WOD A 12 min. AMRAP: 400-mete

260917 - FRI SEP 17

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill (or similar distance) B) 10 min. AMRAP 30 bicycle crunches Run the hill (or similar) Run down 10 reverse lunge steps C) 10 min. AMRAP Qui

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231109 – THU NOV 9

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