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

260305 - THU MAR 5

Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups OR solo Russian twists B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks C) 8 min. AMRAP 5 burpee tuck jumps 10 plan

260304 - WED MAR 4

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Switch. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jum

260303 - TUE MAR 3

Buy in: 400m run WOD A 4 rounds of: 20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold then THEN Run 250m, rest exactly 2 min, then proceed to WOD B WOD

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

240930 - MON SEP 30

Recent Posts