FRI JAN 15 – 200115

Mike
Jan 15, 2020
1 min read

Warmup Standard boot camp warm up

A) Buy in Tabata mountain climbers

B) CONDITIONING 12 min. AMRAP 250-meter run 10 walking lunge steps 10 Cossacks 10 prisoner good mornings 10 box step-ups

C) CONDITIONING 7 minutes: 20 sec. max box jumps 20 sec. max jumping squats 20 sec. rest Go hard and fast (with good form) on work segments

D) ACCESSORY: ABS 6 minutes: 20 sec. max butterfly sit-ups 20 sec. side v-ups (left side) 20 sec. v-ups (right side)

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260309 - MON MAR 9

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 s

260306 - FRI MAR 6

Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A 5 min AMRAP: 15 lunge steps 15 squats WOD B 5 min AMRAP: 15 situps 15 plank pushups WOD C 5 min AMRAP: 100

260305 - THU MAR 5

Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups OR solo Russian twists B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks C) 8 min. AMRAP 5 burpee tuck jumps 10 plan

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FRI JAN 15 – 200115

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