FRI OCT 2 – 201002

Mike
Oct 2, 2020
1 min read

A) Buy In 5 min.: Partner 1: Sprint 50m (down and back) three times Partner 2: 8 sit ups, hollow body hold switch

B) CONDITIONING 12 min. AMRAP: 250m run 20 box jumps (mod.: step ups) 20 star jumps

C) RUN 800m run

D) CONDITIONING 4 min.: 30 sec. mountain climbers 30 sec. plank hold

E) Cash out 3-6 min, as time allows: 20 sec. supermans 10 sec. rest 20 sec. v-sit ups 10 sec. rest 20 sec. crunch ankle touches 10 sec. rest

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251106 THU NOV 6

Buy in: Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches . Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (sw

251105 - WED NOV 5

Warmup Standard Boot Camp warm up A) Buy in Shuttle relay: P1: 2x50m shutttle sprint (25m down and back twice) P2: max clapping abs Keep going until everyone has done everything 3 or more times. B)

251104 - TUE NOV 4

A) Buy in Tabata Suitcase crunches B) CONDITIONING 12 min. AMRAP: 40 fast feet 40 mountain climbers 250m run C) STRENGTH Tabata reverse lunges: 20sec reverse lunge 10sec rest D) CONDITIONING 400m

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

FRI OCT 2 – 201002

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