Search
  • Mike

FRI JUL 29 - 210729

Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns


WOD A

6 min. AMRAP:

8 squat jumps (go for maximum height on ea. jump)

8 v sit ups

8 second squat hold


WOD B

8 min. AMRAP:

16 step ups

16 reverse lunges

50m sprint


WOD C

12 min. AMRAP:

PARTNER 1: 400m run

PARTNER 2: 30 crunch ankle touches (15 per side), 15 star jumps

*start with 30 crunch ankle touches after each run, no matter where you left off before the run.


Cash out: Trainer’s choice abs for remaining time

Recent Posts

See All

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 bottom of squat

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

Standard Warm up Buy in: Tabata of crunch ankle touches WOD A 400m run WOD B 45 sec. squat hold THEN 12 min. AMRAP: 100-150m run 10 walking lunges 10 window washer abs THEN 45 sec. squat hold WOD C Ta