240930 - MON SEP 30

mike78511

Sep 29, 2024

1 min read

Buy in:

20 arm circles backward/20 arm circles forward

THEN

3 rounds of: 30 sec hollow body rocks, 30 sec hollow body hold

WOD A

12 min. AMRAP:

400-meter run

10 ea. single-arm rail or wall push ups (modification: go halfway down)

10 v sit-ups

WOD B

Tabata sprinting

WOD C

10 min. 15 reverse crunch w/hip raise

15 bench dips

100m run

Cash out:

Tabata partner cross clap sit-ups OR synchronized sit-ups

Recent Posts

See All

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

261019 - MON OCT 19

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 scisso

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

240930 - MON SEP 30

Recent Posts