250928 - MON SEP 29

Mike
Sep 28
1 min read

Warmup Standard boot camp warm up A) Buy in 4-5 min.

200-meter run

20 arm circles (10 forward/10 backward)

20 jumping jacks

10 star jumps B) STRENGTH

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

8-10 horizontal railing pull ups

8-10 push ups C) CONDITIONING

AMRAP in 12:00

Hill sprint or 200-meter run

10 box jumps

10 bench dips D) ACCESSORY: ABS

1:00 hollow hold

1:00 Reverse crunch w/hip raise E) Cash out 400-800m run, as time allows

Recent Posts

See All

251204 - THU DEC 4

Buy in: Partner relay: Partner 1 - sprints 50m out/50m back Partner 2 - maximum opposite hand to toes (alternating) Go until each has done sprint and sit ups twice WOD A Tabata side to side moun

251203 - WED DEC 3

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 m

251202 - TUE DEC 2

Warmup Standard Boot Camp warm up A) Buy in EMOM for 5 min. (5 rounds): 10 jumping squats Rest remainder of ea. minute B) 12 min. AMRAP 20 squats 20 prisoner good mornings 20 side v-sit ups (10 ea.

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

250928 - MON SEP 29

Recent Posts