Search
  • Mike

FRI MAR 12 - 210312

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

MON JUN 14 - 210614

Buy in: Tabata suitcase crunches WOD A 12:00 AMRAP: 12 pull ups OR renegade rows 12 pike push ups 250m run WOD B 12:00 AMRAP: 400m run 10 step ups 10 bench dips Cash out: 1:00 plank hold, 30sec superm

SAT JUN 12 -210612

A) Buy in 5 min. Trainer’s Choice B) 6 min. Partner Relay P1 Run 200m P2 10 ab work (trainer choice A), 10 ab work (trainer choice B) C) 10 min. AMRAP 5 frog jumps Run 50m out and back 10 push ups D)

FRI JUN 11 - 210611

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 hol