top of page
Search
  • Mike
    • Apr 22, 2021

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 prisoner good mornings

: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

:30 crunch ankle touch

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

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 jump

Buy in: Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches. Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (switch p

Buy in: Run 400m WOD A 10 min. AMRAP: Run 100m 10 box jumps (mod: step ups) 10 wall push ups WOD B 12 min. AMRAP: 40 mountain climbers (per side) 30 clapping abs 20 walking lunges 10 bench dips 100m r

bottom of page