top of page
Search
  • Mike

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

WARM UP (3-5:00) Standard Boot Camp warm up A) Buy in (4:00) Tabata of partner sit ups OR solo Russian twists B) CORE/CONDITIONING (11:00) 10 min. AMRAP: 10 plank push ups 250m run 20 hollow body r

Buy in: Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minu

A) Buy in Run to Oak Hill path (or similar distance) B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups

bottom of page