241216 - MON DEC 16

Mike
Dec 15, 2024
1 min read

Warmup Standard boot camp warm up

A) Buy in

Tabata burpees

8 rounds of:

20sec burpees

10sec rest

B) STRENGTH

4 rounds:

45sec bench/wall push ups

15 sec rest

C) CONDITIONING

15 min. AMRAP:

400m run

12 Pike push ups

20 crunch ankle touches (per side)

D) STRENGTH

4 rounds:

30sec Bench Dips

30sec Renegade rows

30sec supermans

E) Cash out

4 rounds:

30sec straight arm plank

30sec forearm plank

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251209 - TUE DEC 9

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

251208 - MON DEC 8

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

251204 - THU DEC 4

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 moun

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241216 - MON DEC 16

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