top of page
Search
  • Mike
    • Feb 11, 2021

FRI FEB 12 - 2120212

Warmup Standard Boot Camp warm up

A) Buy in

Run to Oak Hill (or similar distance)

B) 10 min. AMRAP

30 bicycle crunches

Run the hill (or similar)

Run back

10 reverse lunge steps


C) 10 min. AMRAP

Quick side shuffle up the hill (stay low)

5 burpees at the top

Run down

10 side plank rotations

D) 400m run, Plank hold until all runners return and last runner has done at least 20 sec. hold

E) Cashout (if time allows) 3-6 min. trainer’s choice abs

Recent Posts

See All

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 250-meter run Pause at 7 min. for 30

Standard warm up (about 4 min.) Buy In (2 min.): 1 min jumping jacks / 1 min hands up high knees WOD A (19 min. PARTNER WOD) 19 min AMRAP: 4 Hate Makers (One HM = 5 push ups + 20 mtn. climbers + 1 jum

A) Buy in (approx 5 min) 1/2 tabata crab walk OR opposite arm/leg raise 400m run B) 10 min. AMRAP 10 bench dips 10 v sits 10 box jumps C) Tabata Burpees (4 min.) 8 rounds: 20s burpees 10s res

bottom of page