MON APR 15 – 190415

Mike
Apr 15, 2019
1 min read

Buy in (3 min.): 1 min. alligator walk, 1 min. crab walk, 1 min. straight arm plank

WOD A (18 min.) 3 rounds of: 1 min. shuttle sprint 1 min. floor dips 1 min. 10 high knees/1 burpee combo 1 min. step ups 1 min. push ups 1 min. rest

WOD B (approx. 7 min.) 400 min. run Tabata sit ups Start the tabata when the first runner returns, have others jump in as they arrive

Cash out (4 min.): Tabata pull ups/trainer choice abs switch between pull ups and ab work every other interval

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260311 - WED MAR 11

Buy in: Trainer’s choice tabata ab work CONDITIONING 24 min. AMRAP: 20 squats 5 burpees 20 sit ups 5 burpees 20 alternating lunges 5 burpees 20 mountain climbers (20 reps per leg) 5 burpees 20m bear c

260310 - TUE MAR 10

Buy in: 30s high knees 30s butt kicks 30s toy soldiers 30s inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill OR similar WOD C 10 min.

260309 - MON MAR 9

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 s

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

MON APR 15 – 190415

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