260122 - WED JAN 22

Mike
Jan 21
1 min read

A) Buy in Tabata mountain climbers

B) CONDITIONING

8-round Tabata push ups

-rest 1:00 –

8-round Tabata railing pull up (1/2 of group may start on pull ups if not enough room for everyone to do pull ups at same time.) MODIFICATION: RENEGADE ROWS

C) ACCESSORY: shoulders/core

4 rounds of (6 min.):

30 sec. max pike push ups

30 sec. plank hold

30 sec. hollow body hold

D) CONDITIONING

10 min. AMRAP:

100-meter backward/forward shuttle run (50m backward out/50m forward back)

2 Bear crawl squares

6 inchworms

12 bench dips

E) Cash out 400m run

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260129 - THU JAN 29

Buy in: Tabata suitcase crunches WOD A 12 min. AMRAP: 250m run 6 burpee broad jumps 24 leg raises WOD B 12 min. AMRAP: 24 clapping abs 18 step ups 12 alternating plank toe touches 100m run Cash

260128 - WED JAN 28

Buy in: Run 400m WOD A 10 min. AMRAP: Run 100m 10 box jumps (mod: step ups) 10 wall push ups WOD B 12 min. AMRAP: 40 mountain climbers (per side) 30 clapping abs 20 walking lunges 10 bench dips 100m r

260120 - TUE JAN 20

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

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

260122 - WED JAN 22

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