Search
  • Mike

FRI JUL 31 – 200731

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 squats (GO LOW AND FAST ON THESE) :30 walking lunges :30 fast feet (FAST!!!!!) :30 rest

C) CORE WORK (4 min.) 4x: 30 hollow hold :30 crunch ankle touch NO REST BETWEEN MOVEMENTS

D) CONDITIONING (10 min.) (NO REST BETWEEN SECTIONS) 1/2 tabata power step ups THEN 6 min.: 100m shuttle sprint (50m out and back) 20 mountain climbers 10 sit ups THEN 1/2 tabata normal step ups


E) Cash out (2-4 min.) 1/2 tabata OR full tabata (as time allows) of trainer’s choice abs

Recent Posts

See All

211206 - MON DEC 6

Warmup Standard boot camp warm up A) Buy in 400m run B) STRENGTH (part 1) EMOM for 5 minutes: 8-20 rail rows (SUB scapular push ups or renegade rows) If not enough room for everyone, have half the cla

211204 - SAT DEC 4

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

211203 - FRI DEC 3

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 (alternating 5 per side) 10 good mornings 10 box ste