FRI APR 12 – 190412

Mike
Apr 11, 2019
1 min read

Warmup Standard boot camp warm up

A) Buy in Tabata mountain climbers

B) CONDITIONING 12 min. AMRAP 250-meter run 10 walking lunge steps 10 Cossacks 10 prisoner good mornings 10 box step-ups

C) CONDITIONING 7 minutes: 20 sec. max box jumps 20 sec. max jumping squats 20 sec. rest Go hard and fast (with good form) on work segments

D) ACCESSORY: ABS 6 minutes: 20 sec. max butterfly sit-ups 20 sec. side v-ups (left side) 20 sec. v-ups (right side)

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251216 - TUE DEC 16

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

251211 - THU DEC 11

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

251210 - WED DEC 10

Buy In : Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps (mod: 20 broad jumps) 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups (mod: 20 hollow body rocks) 100m Run (50m out

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FRI APR 12 – 190412

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