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FRI MAY 11 – 180511

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 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 Tabata partner push ups

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FRI JUN 18 - 210618

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 prisoner good mornings 1

THU JUN 17 - 210617

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) 20 step ups THEN (after 12 min., without break)

WED JUN 16 - 210616

Warmup Standard boot camp warm up A) Buy in Tabata Crunch ankle touches B) 15 min. partner workout: P1: Run 250m P2: Max situps, switch THEN P1: Run 250m P2: Max push ups, switch THEN P1: Run 100m P2: