250710 - THU JUL 10

Mike

Jul 10, 2025

1 min read

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 plank toe touches 100m run D) 4 rounds :30 ea. of: Hollow body hold Crunch ankle touches KTE sit ups E) Cash out 400m run Plank hold depending on time remaining

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261016 - FRI OCT 16

Buy in: Partner 1: 400m run Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 min

261015 - THU OCT 15

Buy in: 1/2 Tabata squat, 400-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A 2 min. plank hold THEN (no rest between) 8 min. AMRAP: 100m run 20 V sit-ups THEN

261013 - TUE OCT 13

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

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250710 - THU JUL 10

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