250428 - MON APR 28

mike78511
Apr 27, 2025
1 min read

A) Buy in (approx 5 min) 1/2 tabata crab walk 400m run B) 10 min. AMRAP 10 bench dips 10 v sits OR other ab choice 10 box jumps C) Tabata Burpees (4 min.) 8 rounds: 20s burpees 10s rest D) 400m run (approx. 3 min.) E) ACCESSORY: CHEST/BACK (4 min.) 4 rounds: 20sec. max scapular push ups 10sec. rest 20sec. max push ups OR pike push ups 10sec. rest F) Cash out (3- 6 min.) 3-6 min. abs, Trainer’s cholce

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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

260302 - MON MAR 2

Warmup Standard boot camp warm up A) Buy in 400m run B) STRENGTH (part 1) EMOM for 5 minutes: 8-20 rail rows (SUB scapular push ups or renegade rows) If not enough room for everyone, have half the c

260226 - THU FEB 27

WARM UP (3-5:00) Standard Boot Camp warm up A) Buy in (4:00) Tabata of partner sit ups OR solo Russian twists B) CORE/CONDITIONING (11:00) 10 min. AMRAP: 10 plank push ups 250m run 20 hollow body

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250428 - MON APR 28

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