top of page
Search
  • Mike

FRI JUL 23 - 210723

Warmup Standard boot camp warm up


A) Buy in Tabata mountain climbers OR window washer abs


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

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

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

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

bottom of page