260911 - FRI SEP 11

Mike

1 day ago

1 min read

Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps (go for maximum height on ea. jump) 8 v sit ups 8 second squat hold WOD B 8 min. AMRAP: 16 step ups 16 reverse lunges 50m sprint WOD C 12 min. AMRAP: PARTNER 1: 400m run PARTNER 2: 30 crunch ankle touches (15 per side), 15 star jumps *start with 30 crunch ankle touches after each run, no matter where you left off before the run. Cash out: Trainer’s choice abs for remaining time

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260910 - THU SEP 10

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 mounta

260909 - WED SEP 9

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 u

260908 TUE SEP 8

Buy in: 30sec high knees, 30sec butt kicks, 30sec toy soldiers, 60sec inchworms WOD A 3x 1:00 bicycle crunches 1:00 squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill (OR SIMILAR 1/2 DIS

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260911 - FRI SEP 11

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