Search
  • Mike

FRI NOV 13 - 201113

Buy In: 1 min dive bomber pushups, 1 min bench dips WOD A 11 min AMRAP: With 3 people in a line complete the following: 1st person: Bear crawl 50m out and back. 2nd person: Jumping Jacks 3rd person: 7 situps then rest At 4 and 8 minutes: 1 min pushup hold WOD B 11 min AMRAP: 1st person: 50m high knees out, butt kicks coming back 2nd person: hold something! plank, squat, v-situp, ground thrust 3rd person: 7 pushups then rest At 4 and 8 min: 1 min max scissor kicks Cash Out: Tabata V-sit ups, Hollow hold on breaks

Recent Posts

See All

Warmup Standard boot camp warm up A) Buy in 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks B) CONDITIONING 12 min. Partner AMRAP: P1: Run 100m P2: Hollow body hold Before switching, P1 &

Warmup Standard boot camp warm up A) BUY IN Shuttle sprints and sprawls. 4:00: Have class do continuous 100m (50m out and back) shuttle sprints (SPRINT, DON’T JOG). Stop every 20 seconds for 20 se

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