250616 - MON JUN 16

mike78511
Jun 15
1 min read

Buy in:

4-5 min.

200-meter run

20 arm circles (10 forward/10 backward)

20 jumping jacks

10 star jumps

A) STRENGTH EMOM

Every min. on the minute for 8 min. (8 rounds):

5-10 horizontal railing pull ups (sub: scapular push ups)

5-10 push ups

B) CONDITIONING

AMRAP in 12:00

Hill sprint or 200-meter run

10 box jumps

10 bench dips

C) ACCESSORY: ABS

1:00 hollow hold

1:00 Reverse crunch w/hip raise

Cash out: 400-800m run, as time allows

Recent Posts

See All

251106 THU NOV 6

Buy in: Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches . Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (sw

251105 - WED NOV 5

Warmup Standard Boot Camp warm up A) Buy in Shuttle relay: P1: 2x50m shutttle sprint (25m down and back twice) P2: max clapping abs Keep going until everyone has done everything 3 or more times. B)

251104 - TUE NOV 4

A) Buy in Tabata Suitcase crunches B) CONDITIONING 12 min. AMRAP: 40 fast feet 40 mountain climbers 250m run C) STRENGTH Tabata reverse lunges: 20sec reverse lunge 10sec rest D) CONDITIONING 400m

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

250616 - MON JUN 16

Recent Posts