261109 - MON NOV 9

Mike

19 minutes ago

1 min read

Warmup Standard boot camp warm up

A) Buy in

Tabata burpees

8 rounds of:

20sec burpees

10sec rest

B) STRENGTH

4 rounds:

45sec bench/wall push ups

15 sec rest

C) CONDITIONING

15 min. AMRAP:

400m run

12 Pike push ups

20 crunch ankle touches (per side)

D) STRENGTH

4 rounds:

30sec Bench Dips

30sec Renegade rows

30sec supermans

E) Cash out

4 rounds:

30sec straight arm plank

30sec forearm plank

Recent Posts

See All

261106 - FRI NOV 6

Buy in: 1/2 tabata reverse lunges, run 400m, 1/2 tabata star jumps WOD A 12 min. AMRAP: 10 walking lunge steps 10 Burpees 100 meter run Pause at 7 min. for 30 v-situps WOD B 10 min. AMRAP: 10 Box jum

261105 – THU NOV 5

Buy in: Trainer’s choice tabata ab work CONDITIONING 24 min. AMRAP: 20 squats 5 burpees 20 sit ups 5 burpees 20 alternating lunges 5 burpees 20 mountain climbers (20 reps per leg) 5 burpees 20m bear c

261103 - TUE NOV 3

Buy In: 100m high knees / 1 min max leg lifts 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 opposite hand /

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

261109 - MON NOV 9

Recent Posts