240903 - TUE SEP 3

mike78511
Sep 2, 2024
1 min read

Buy in: 30s high knees 30s butt kicks 30s toy soldiers 30s inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill OR similar WOD C 10 min. 8 burpees 16 hollow body rocks Hill sprint OR similar Cash out: 3:00 in hollow hold If you break the hold do sprawls for the remaining time

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260710 - FRI JUL 10

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 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 min

260709 - THU JUL 9

Buy in: Partner relay: Partner 1 - sprints 50m out/50m back Partner 2 - maximum opposite hand to toes (alternating) Go until each has done sprint and sit ups twice WOD A Tabata side to side mounta

260708 - WED JUL 8

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

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

240903 - TUE SEP 3

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