251120 - THU NOV 20

Mike
Nov 19, 2025
1 min read

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30 second lunge hold

30 sec lunge hold other leg WOD A 10 min AMRAP: 25 squats run 250m 25 per side of side to side mtn climbers (2-leg parallel hops in mtn. climber position) run 250m 25 pike pushups run 250m WOD B

10 min AMRAP: 25 v-situps run 250m 25 pushups run 250m 25 sprawls run 250m

WOD C 6 min AMRAP: 25 curtsy squats 50m (or 10 reps) broad jumps 25 plank pushups 50m frog jumps (elbows below knees at bottom position) Cash out: 1 min hollow body rocks / 1 min hollow body hold

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260211- WED FEB 11

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 pus

260210 - TUE FEB 10

Buy In : 100m high knees 1 min max lying leg raises WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter kicks Run 100 meters 100 mtn climbers At 5 and 10 minutes:

260209 - MON FEB 9

Warmup Standard boot camp warm up A) Buy in Run 400m B) STRENGTH: TRI/SHLD 6 rounds of: 30sec Pike Push ups 30sec Rest C) CONDITIONING 4 min. AMRAP: 18 bench dips 6 burpees -THEN- 250m run -THEN

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251120 - THU NOV 20

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