top of page
Search
  • Mike

FRI APR 23 - 210423

Warmup Standard boot camp warm up

A) Buy in (approx. 4 min.)

400m run

Jumping jacks until all return

1 minute of bounding


B) CONDITIONING (10 min.)

4x:

:30 jumping squats (GO LOW AND FAST ON THESE)

:30 walking lunges

:30 fast feet (FAST!!!!!)

:30 rest


C) CORE WORK (4 min.)

4x:

:30 hollow hold

NO REST BETWEEN MOVEMENTS



D) CONDITIONING (10 min.)

(NO REST BETWEEN SECTIONS)

1/2 tabata power step ups

THEN

6 min.: 100m shuttle sprint (50m out and back)

20 mountain climbers

10 sit ups

THEN

1/2 tabata normal step ups E) Cash out (2-4 min.) 1/2 tabata OR full tabata (as time allows) of trainer’s choice abs




Recent Posts

See All

240517 - FRI MAY 17

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 squa

240516 - THU MAY 16

Warmup Standard boot camp warm up A) Buy in: 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks B) CONDITIONING 12 min. Partner AMRAP: P1: Run 100m P2: Hollow body hold Before switching, P1 & P2: 1

240515 - WED MAY 15

Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups OR Renegade Rows (12 per side) 250-m

Comments


bottom of page