top of page
Search
  • Mike

FRI JAN 8 - 210108

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)


E) CASH OUT

Trainer's choice if time allows

Recent Posts

See All

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

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit

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 botto

bottom of page