top of page
Search
  • Mike

FRI JUL 19 – 190719

Warmup Standard Boot Camp warm up


A) Buy in Run to Oak Hill B) 10 min. AMRAP 30 bicycle crunches Run the hill Run down 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

240613 - THU JUN 13

Warmup Standard Boot Camp warm up A) Buy in Tabata bounding B) STRENGTH EMOM (Every Minute On The Minute) for 4 min.: :20 Hollow body hold 10 suitcase crunches Rest remainder of min. C) CONDITIO

240611 - TUE JUN 11

Buy in: 30s high knees 30s butt kicks 30s toy soldiers 30s inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill OR similar WO

240610 - MON JUN 10

Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps A) STRENGTH EMOM Every min. on the minute for 8 min. (8 rounds): 5-10 horizontal railing pull ups

Comments


bottom of page