FRI AUG 30 – 190830

Mike
Aug 30, 2019
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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260114 - WED JAN 14

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

260113 - TUE JAN 13

Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec bottom of

260112 - MON JAN 12

Buy in : 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run WOD A 12 min. AMRAP: 10 1-arm wall push up or rail push up (5 per arm) 10 normal push ups 250

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

FRI AUG 30 – 190830

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