250303 - MON MAR 3

Mike
Mar 2, 2025
1 min read

Buy in (3 min.):

1 min. alligator walk (sub: staggered hand push ups)

1 min. crab walk (sub: crab kickers)

1 min. straight arm plank

WOD A (17 min.)

3 rounds of:

1 min. shuttle sprint

1 min. floor dips

1 min. 10 high knees/1 burpee combo

1 min. step ups

1 min. push ups

1 min. rest

WOD B (approx. 6-7 min.)

400m run

Tabata sit ups

Start the tabata when the first runner returns, have others jump in as they arrive

Cash out (4 min.): Tabata pull ups/trainer choice abs

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260122 - WED JAN 22

A) Buy in Tabata mountain climbers B) CONDITIONING 8-round Tabata push ups -rest 1:00 – 8-round Tabata railing pull up (1/2 of group may start on pull ups if not enough room for everyone to do pull

260120 - TUE JAN 20

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

260114 - WED JAN 14

Buy in: Run 400m WOD A 10 min. AMRAP: Run 100m 10 box jumps (mod: step ups) 10 wall push ups WOD B 12 min. AMRAP: 40 mountain climbers (per side) 30 clapping abs 20 walking lunges 10 bench dips 100m r

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"Making Atlanta stronger since 1996."

250303 - MON MAR 3

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