250730- WED JUL 30

Mike
Jul 30, 2025
1 min read

A) Buy in 800m run B) CONDITIONING E2MOM (Every Two Minutes On the Minute) for 10 min. (5 rounds): 6 burpees 12 box jumps (mod: step ups) C) CONDITIONING 10 min. AMRAP: 2 Hatemakers (ea. HM is 5 push ups/20 mtn. climbers/burpee jump) 250m run 20 plank toe touches D) CORE WORK Tabata alternating opposite arm and leg raise 8 rounds of: 20s alternating opposite arm and leg raise 10s rest E) Cash out 400m run

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260717 - FRI JUL 17

Buy In: 1 min dive bomber pushups, 1 min bench dips WOD A 11 min AMRAP: With 3 people in a line complete the following: 1st person: Bear crawl 50m out and back (sub 5 bear crawl squares) 2nd person:

260715 - THU JUL 15

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-si

260714 - TUE JUL 14

A) Buy in Run to Oak Hill (or similar distance, approx. 200m round trip) B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint (or similar 20 pogo jumps C) CONDITIONING 10 min AM

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250730- WED JUL 30

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