260519 - TUE MAY 19

Mike

May 18

1 min read

Buy in: 1 min. alligator walk, 1 min. crab walk, 1 min. straight arm plank

WOD A

3 rounds of:

1 min. shuttle sprint

1 min. floor dips/bench dips

1 min. 10 high knees/1 burpee combo

1 min. step ups

1 min. push ups

1 min. rest

WOD B

400m run

Tabata sit ups

Start the tabata when the first runner returns, have others jump in as they arrive

Cash out: Tabata pull ups (or similar)/trainer choice abs

switch between pull ups and ab work every other interval

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260917 - FRI SEP 17

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill (or similar distance) B) 10 min. AMRAP 30 bicycle crunches Run the hill (or similar) Run down 10 reverse lunge steps C) 10 min. AMRAP Qui

260916 - THU SEP 16

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

260915 - TUE SEP 15

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: 1 min O

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

260519 - TUE MAY 19

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