240201 - THU FEB 1

mike78511

Jan 31, 2024

1 min read

Buy in

Partner 1: 100m sprint (50m out, 50m back)

Partner 2: max suitcase crunches. Go until ea. partner has run 3 times. If early, cheer on other teams

WOD A

Tabata partner leg raise throw (switch places during rest time) OR Tabata leg raise with twist

WOD B

9 min.:

250m run

30 clapping abs (15 per side)

30 plank toe touches (15 per side)

WOD C

9 min.:

20 heel to sky

20 window washer abs (10 per side)

100m run

WOD D

400m run

Cash out

Tabata Partner Cross Clap sit ups

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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."

240201 - THU FEB 1

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