FRI MAY 25 – 180525

Mike
May 24, 2018
1 min read

Updated: Oct 15, 2020

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

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260415 - WED APR 15

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

260413 - MON APR 13

Buy in (3 min.): 1 min. alligator walk, 1 min. crab walk, 1 min. straight arm plank WOD A (17 min.) 3 rounds of: 1 min. shuttle sprint 1 min. floor dips 1 min. 10 high knees/1 burpee combo 1 min.

250409 - THU APR 9

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

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

FRI MAY 25 – 180525

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